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ISBN: Print 978-1-64611-794-9 | eBook 978-1-64611-795-6
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This book is dedicated to my favorite source of never-ending cardio, Olivia and Penelope.
Contents
HIIT, or high-intensity interval training, has recently become a buzzword in the fitness community. If youve heard of it, challenging exercises like burpees and sprints might come to mind. But HIIT doesnt mean you have to pound your joints or spend half the morning at the gym on complex machines. This book teaches you how to safely and effectively implement a HIIT routine that fits in with your busy lifestyle.
At its most basic level, HIIT consists of periods of hard work followed by periods of rest. This method of training has been scientifically proven to improve heart health, boost fitness performance, and increase metabolism. HIIT workouts are designed to get your heart rate up very quickly, so theyll often consist of plyometric-style exercises (exercises involving power-based dynamic movements like jumping jacks) and calisthenics. A burpee or set of jumping jacks, for instance, will quickly elevate your heart ratea biceps curl will not.
Some notes about HIIT training:
During a HIIT interval, youre working at 80 to 95 percent of your max heart rate. If youre using perceived exertion, which is essentially how hard you feel like your body is working, aim for a 9 on a scale of 1 to 10. You should be able to blurt out a couple of words if asked a question, but not be able to speak in full sentences.
You can use any mode of exercise equipment for HIIT. Rowing machines, spin bikes, stair climbers, battle ropes, and treadmills are all great options. Best are those that are convenient for you.
HIIT workouts are short! This book is based on 15-minute workouts.
HIIT is a strategic way to trainit gives you more bang for your workout buck. Its like regular cardio, but its more effective in achieving your overall fitness goals. HIIT may help you lose body fat, but, more significantly, it can also dramatically increase your energy level, help your body fight disease, and improve your life-long health.
Ive been a personal trainer and fitness professional for 10 years and have had the honor of working with women at all stages of life. They all shared one constraint: They didnt have multiple hours a day to try to meet their fitness goals.
During my last year at the University of Arizona, I fully realized the benefits of fitness and nutrition. I was a finance major, and I often found myself feeling lethargic. So I embarked on a total lifestyle change. I began incorporating whole grains, lean proteins, and fresh produce into my diet. Then I started maximizing my limited time in the gym. On my journey to becoming a personal trainer, I discovered all you need is a smart plan and the motivation to go after your goals.
With so much HIIT information available, its hard to know which sources to trustand it takes precious time to identify them. This book is designed to be your go-to HIIT resource.
This book will set beginners up for success with:
The definitive guide to proper form and numbers of reps/sets
Workouts that target major muscle groups as well as the total body, along with strength training
A resource to keep exercise top-of-mind (when you see it, you achieve it) and track your progress so you can continue to set goals and avoid plateaus
I used to feel like any workout less than an hour wasnt worth it, which discouraged me from being active on days I didnt have a huge chunk of time to dedicate to exercise. Years of research and working in the fitness industry have taught me the benefits of HIIT training, but it wasnt until I had my first daughter that I really embraced the beauty of short, effective workouts. I saw incredible results from my post-birth workouts in a third of the time Id spent on exercise before I became a parent!
You can absolutely get the benefits of a full workout in just 15 minutes with strategic training.
Many people are looking for that magical balance between time and energy: HIIT is that magical balance. By incorporating 15-minute HIIT workouts into your routine, you can increase strength, power, stamina, and metabolism while promoting heart health.
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