Sync Fitness Blog

Mercer Island Presents (Free HIIT Workouts) I Sync Fitness

This is a special post for all the folks I presented to at my City of Mercer Island Fitness talk (Finding Fitness: How to Get Out of Your Own Way.) Thanks for hanging out with me, friends! Here is the info I promised you on how to get in the most effective and efficient workouts.

Clients frequently say to me, “If I just had time to do more cardio, I could lose this 10 extra pounds”. The reality is that they could probably CUT BACK their cardio time (maybe even cut it in half) and get better results if they were using HIIT (High Intensity Interval Training) cardio workouts. They could even further cut back their cardio time if they added in strength training.

The real secret to losing that 10 pounds, or more, is GETTING LEANER. People looking to lose weight are generally looking to get smaller and more toned, right? We are conditioned to think that losing weight will make us smaller. Sometimes that is the case, sometimes not. Sometimes the scale stays the same or goes up a bit as we get smaller and leaner. This has happened to me.

In fact, my weight has stayed within 5 pounds for the last 10 years, but I have worn anywhere from a 6 to a 12, depending on how lean I am.

In order to lose dress sizes (ie: get smaller), you need to get leaner. In order to get leaner, you need to put on some lean muscle mass. Putting on muscle mass does not happen by spending hours hanging over the handle bars of the elliptical watching TV, listening to music and reading a magazine simultaneously (that is great for your goal of catching up on celebrity gossip or just chillaxin’.)

A few Trainer Secrets:
1. Workouts don’t need to be long to be effective.
2. Steady state cardio (hanging out on a cardio machine at the same level of intensity for 30-60 minutes) is not your best weapon for weight loss.
3. High Intensity Intervals have been scientifically proven to give you better caloric burn for 24-48 hours after your workout.
4. Building strength (lean muscle) is essential for weight loss and weight loss maintenance.
4. You can get a full body strength and cardio workout in one HIIT session.

Here are a few HIIT formats you can use in your workouts to KICK BUTT. You can use these formats with any kind of cardio (running, hiking, biking, swimming, or on any cardio machine.)

HIIT WORKOUT #1:
Warm Up x 5:00
Hard Effort x :30
Rest x :45
Repeat x 8-10
Cool Down x 5:00

HIIT WORKOUT #2:
Warm Up x 5:00
Hard Effort x :45
Rest x :30
Repeat x 8-10
Cool Down x 5:00

(Yes, this will feel totally different than Workout #1)

HIIT WORKOUT #3:
Warm Up x 5:00
Hard Effort x :30
Rest x :30
Repeat x 8-10
Cool Down x 5:00

HIIT WORKOUT #4:
Warm Up x 5:00
Hard Effort x :30
Rest x :20
Repeat x 8-10
Cool Down x 5:00

HIIT WORKOUT #5:
Warm Up x 5:00
Hard Effort x 1:00
Rest x 1:00
Repeat x 8-10
Cool Down x 5:00

HIIT WORKOUT #6:
Warm Up x 5:00
Hard Effort x 1:00
Rest x :30
Repeat x 6-8
Cool Down x 5:00

The key with HIIT workouts is your Hard Effort Interval should be HARD – as hard as you can make it. You should NEED your rest by the end of each Hard segment. If you feel you could have pushed longer, you did not push hard enough.

If you use longer Hard Effort intervals (:45-1:00) you will have to back off your pace/intensity a bit to maintain your effort. That is fine, but you should still be spent at the end of each Hard segment.

The Rest period is essential. Your effort should be minimal during this phase. You can do absolutely nothing during your Rest or just bring the intensity down to about a 3-5 on a scale of 1-10. Your Rest will be essential in order to allow you to push as hard as possible in your next Hard phase.

How to combine HIIT with strength training? This is the BEST kind of workout – you kill two birds with one stone. It is not easy – but it is SUPER effective. These are the kinds of workouts I use with my Sync Fitness Boot Campers – where our folks lose up to 22 pound of fat in just 4 weeks. This is where the magic is at. Here are some sample HIIT Strength Workouts:

HIIT WORKOUT #7:
Warm Up x 5:00
Dumbbell Squats x :30
Push Ups x :30
Dumbbell Walking Lunges x :30
Bent Over Rows x :30
Rest x :30
Repeat x 5
Cool Down/Stretch

HIIT WORKOUT #8:
Warm Up x 5:00
Skaters x 20 Reps
Tricep Push Ups x 10 Reps
Alternating Jump Lunges x 20 Reps
Renegade Rows x 10 Reps
Rest x :20
Repeat as many rounds as possible in 20 minutes
Cool Down/Stretch

HIIT WORKOUT #9 (Tabata Format):
Warm Up x 5:00
Jump Squats x :20
Rest x :10
Decline Push Ups (feet on a step/bench/ball) x :20
Rest x :10
Repeat x 8
Rest x 1:00
Star Jumps x :20
Rest x :10
Pull Ups or Lat Pull or Bent Over DB Row x :20
Rest x :10
Repeat x 8
Cool Down/Stretch

HIIT WORKOUT #10:
Warm Up x 5:00
Jump Rope x 100 Reps
Squat Press x 20 Reps
Jumping Jacks x 50
Alternating Reverse Lunge/Bicep Curl x 20
Rest x :30
Repeat x 6
Cool Down/Stretch

These are REALLY, TRULY Fat Burning Workouts!

HIIT workouts, when done properly (using a challenging HARD phase and a low or no effort REST phase,) will elevate your metabolism for 24-48 hours. This allows you to burn a ton more calories after your workout is over – even while you’re sleeping. Traditional steady state cardio does not do that.

HIIT workouts have been proven to burn more belly fat than steady state cardio and any “ab workout”.

Studies show that HIIT workouts take less time and provide up to 9 times the results of steady state cardio.

HIIT workouts are SO MUCH MORE FUN that steady state cardio. Time goes really fast when you break it up into these small, goal oriented segments of work. You will feel way stronger and more fired up after a HIIT workout that a steady state cardio workout. Major endorphin rush! These are the kinds of workouts that have my clients completely addicted to my Boot Camp! If you have further questions or want to follow up with Sara, you can email her here.

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