Posts Tagged ‘hiit’

What is HIIT – High-Intensity Interval Training – And How Should You Use It?

Wednesday, July 20th, 2022

What is High-Intensity Interval Training (HIIT)?

female sprinter uses high-intensity interval training

High-Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. HIIT training is the ideal and most effective replacement for underachieving endurance cardio. High-intensity interval training has been regarded for years now as one of the best ways to burn calories and maintain muscle mass while encouraging a long-lasting metabolic effect post-workout.

As a matter of fact, in studies, HIIT is 9x more effective at burning fat than endurance cardio.

More often than not, I have talked about HIIT workouts made up only of interval sprints. Today I would like to discuss HIIT training with resistance machines, but not to be confused with High-Intensity Resistance Training, or HIRT, which I will write about shortly.

HIIT Provides the Following Benefits

  • Burn more calories than endurance cardio
  • Burn more fat than endurance cardio
  • Increase power
  • Increase speed
  • Increase muscle density
  • Improve anaerobic endurance
  • Improve aerobic endurance
  • Speed up metabolism for more than a day and a half
  • Shorten cardio training sessions by at least 33%

Navigating This Article

Beginners TrainingIntermediate TrainingAdvanced Training
10 second sprints10 second sprints10 second sprints
20 second sprints20 second sprints20 second sprints
30 second sprints30 second sprints30 second sprints
(more…)

Share the Swole!

How Does High-Intensity Interval Training Work?

Thursday, November 4th, 2021
High-Intensity Interval Training athletes

High-intensity interval training (HIIT) is a form of exercise that has become very popular in recent years. It involves short, intense workouts with long recovery periods. This enables you to increase your workout intensity while decreasing the amount of time it takes to get results. During a HIIT workout, you push yourself hard for a short period of time, and then rest while recovering. This is typically a 1:1 or a 2:1 work-to-rest ratio.

Let’s learn a bit more about what HIIT is and how to integrate it into your training.

(more…)

Share the Swole!

The Top 5 Most Efficient Forms of Cardio

Tuesday, July 20th, 2021

The Most Efficient Cardio You Can Perform

Bodybuilder dips

This is an excerpt from Nick Nilsson’s book Muscle Explosion: 28 Days to Maximum Mass

Interval Training is simply THE most efficient form of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.

In a Nutshell:

Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).

High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.

(more…)

Share the Swole!

Beginning Boot Camp: Tips for New HIIT Training Students

Wednesday, May 5th, 2021
boot camp tips

You just signed up for your first fitness boot camp. Congrats! You’re on your way to a better, stronger, and healthier you. You’re new to HIIT training and group fitness. You want to slay your workouts, but you’re nervous, and you’re not sure you can keep up with the rest of the class. Did you know that your pre-exercise routine is just as important as your workouts? Here are some boot camp tips for getting your body ready to work hard and accomplish those big fitness goals.

(more…)

Share the Swole!

Why You Need to Condition and How to Do It Effectively

Monday, April 26th, 2021
why you need to condition

Every athlete has to be well conditioned to perform well. I don’t care what sport it is or how often you play, but you need to be well-conditioned and in shape either way. In this article, I’m going to go over why you need to condition and how to condition. 

(more…)

Share the Swole!

21 Tips on How to Sprint Faster

Sunday, February 28th, 2021

How to Sprint Faster

Sprinting is the foundation of High-Intensity Interval Training (HIIT), and will make your legs big, strong, fast, and powerful. Sprints are great for developing endurance, but also for developing lean muscle mass and speed strength. If you want to develop your writing skills you can visit services like thesishelpers.com, but for sprinting these tips will teach you how to sprint faster.

Female Sprinter

Ever seen a skinny sprinter? I didn’t think so.

Sure, squats are the almighty kings of the Gym Exercise Kingdom; but sprints are like the kings of the Functional Exercise Kingdom whose jacked-up, super-lean army of massive wheels is constantly trying to overthrow the squat as the #1 top leg exercise.

You think you know how to sprint right, but do you?

(more…)

Share the Swole!

High-Intensity Training Tips For Women

Tuesday, July 21st, 2020
High-Intensity Training Tips For Women

High-intensity interval training, also called HIIT is a method of working out that focuses on shorter intervals but exercises that are more intense. It is the perfect exercise strategy for women that are looking to focus on things like cardio, core strength, and weight loss as it helps maintain muscle while prioritizing a pace that will get your heart rate up. Here are a few tips to keep in mind before getting into the gym. 

(more…)

Share the Swole!

What is Circuit Training?

Tuesday, October 1st, 2019

Today I would like to examine the physiological benefits of circuit training. There are many forms of circuit training, from machine-based static circuits, to boot camp style workouts and even kickboxing workouts. But what is circuit training and how can we put it to the best possible use?

Many gyms offer standard cookie-cutter circuit training programs, which are sometimes prescribed by the in-house personal trainer and recommended by other lazy staff members. The circuit is set up in some back room with a timer alarm to tell you when to move to the next station. Should you use this system or put together your own free weight circuit or join a boot camp?

What does circuit training actually offer you?

What are the physiological benefits and who is best suited to participate in circuit training?

What is Circuit Training?

There are several theoretical benefits of circuit training that are disseminated online.

(more…)

Share the Swole!

Seven Easy Ways to Boost Your Metabolism ?

Tuesday, January 29th, 2019
boost metabolism girl

Metabolism is a word that describes any and all chemical reactions that occur within the body. The rate at which metabolism occurs in your body may vary depending on a lot of things. The rate at which our body metabolizes is also shown in how many calories we burn and how much energy we have. A higher metabolic rate means we burn calories much easier and it is easier to both lose weight and then keep it off. Here are seven easy ways to boost your metabolism for weight loss.

(more…)

Share the Swole!

A Simple Guide To Build Muscle In 90 Days

Monday, July 30th, 2018

You have to remember that you can start to really change your life when you are working out and trying to build muscle as fast as possible. Someone who is trying to build muscle needs to have a plan, and it is much easier for you to start following a plan. This plan helps you get the best chance to have the muscles you have always wanted, and you can do this if you are young or old. You look your best, and it all happens in about 90 days.

fitness superman

Follow these steps, make a plan, stick to it, and live healthy for 90 days. When you see what you accomplish and how you feel, you might never stop. (more…)

Share the Swole!