Over the past couple of weeks I’ve talked about how to get motivated this year (by setting goals) and how to find the time to achieve those goals (by devising a plan of action). This week, I am going to teach you how to start achieving your goals.
The chances are you’ve probably heard of HIIT training by now? HIIT stands for High Intensity Interval Training and is based on the idea that short bursts of exercise (interval training) is more effective than continuous steady pace exercise for increasing fitness and burning calories. I most definitely agree, because you will work harder in short bursts than you would if you kept going at the same pace for an hour, however, I don’t agree that 3 repetitions of 20 second efforts is enough to see results, even if you did do it everyday. Here is my suggestion for a beginners HIIT session. It is set out in a circuit format with recovery between each circuit. The session should take 20-30 minutes and is suitable for all abilities providing you don’t have any injuries or contraindications. Check with your GP, Personal Trainer or physio before starting an exercise programme if you are not sure.
WARM UP
Start with a steady 5-10 minute warm up to gradually increase your heart rate, prepare the muscles and also prepare your mind for what is to come. You can walk on the spot, bounce on a mini trampoline or run up and down the stairs.
MAIN SESSION
20 seconds of each exercise – do as many repetitions in that time as possible but make sure your technique is good throughout
Do 3 of the same circuit or 1 of each circuit with 3 minutes rest in between each circuit
Repeat this session 3 times per week to start feeling the benefits
Circuit 1
- Squats
- Ab crunch/sit up
- Side lunges
Rest 20 seconds
- Press ups
- Forward lunges
- Bicycle crunch
Circuit 2:
- Jumping Jacks
- Squats
- Burpees
Rest 20 seconds
- Ab crunch/ sit up
- Sprint on the spot
- Side lunges
Circuit 3:
- Star jumps (from the floor)
- Press ups
- Shuttle runs
Rest 20 seconds
- Jump squats
- Bicycle crunch
- Hopping single leg squats
COOL DOWN
Walk for 5 minutes and stretch the legs & upper body
Well done!