Today was… heck is a packed day. I am writing this up as I sit here waiting for my Husband to get off the metro. Mondays and Fridays are my cardio/weight lifting days.
Today I have/had to:
- Wake at 5:30 am to get husband to metro
- get to grocery store for supplies
- feed kids breakfast
- teach kids lessons for the day
- lunch- meal prep for the week for husband and I
- get husband from metro
- feed family
- then go to work till about 10:30 pm
I am waiting for husband and still have to make dinner and get to work.
So today I did not have a lot of time for a workout. I got one in. I got a 22 minute HIIT run in. That’s it. That’s all. No time for weight lifting or anything else. But getting something in is better than skipping it. Making it a HIIT workout increases the value to your body and time.
A HIIT workout is High Intensity Interval Training workout. Basically a HIIT workout is the opposite of a long workout. You do a short workout with bursts of high intensity and active resting.
Some benefits of a HIIT workout are:
- The calories you burn during your workout and after it.
- VO2 max – which is the amount of oxygen your body can use
- The amount of time it takes to do it, so you can squeeze them in anywhere. No excuse not to get one in.
Here is a good article about HIIT workouts and how to get the most out of your workout. This article also has some HIIT workouts you can try. https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-because-they-re-easy-to-get-wrong
Here is another good beginner HIIT workouts post: https://dailyburn.com/life/db/hiit-workouts-for-beginners/
There are some things you could be doing wrong in your HIIT workout. This is a great article that talks about them. https://www.thisisinsider.com/what-is-hiit-2018-2#youre-making-the-workout-too-long-1
Things that you may be doing wrong:
- Working out to long. If you can go for 40 to 50 minutes doing your HIIT workout, you are probably not doing a real HIIT and not pushing your body hard enough.
- Not taking rests between bursts. You won’t see the results you want in your workout. Basic rule of thumb is you want to rest about as much time as it took you to do your burst activity. So if you did 1 minute sprint, then take 1 minute rest. As you get better you can take less time, but not by much.
- Trying to do isolation workouts. This is not the time to work on your delts only, or working only on your glutes. There is a time and place for that a HIIT is not it.
- Implementing rest times in your normal routine but not upping the intensity of your workout, is not going to get you any more gains.
- Skipping your warm up can really harm your muscles and your body. Because you are going to ask your body to do something stressful quickly it has to be warmed up so you don’t damage your body.
- Doing to many HIIT workouts back to back. You need to let your body rest.
This is what I did: 22 minute
1 minute warm up, 4 minute jog, 14 minute HIIT run, where I ran at max speed for 1 minute then I jogged for 1 minute, then I had a 3 minute cool down.
That is it. I am finishing up this post at home, kids and husband have eaten, and I am about to go to work. If you want to look it up, just type up HIIT in Google and a crap ton of pages come up. If you have not tried one, I recommend trying one.
Thanks for reading and have a fantastic day! Talk to me, let me know what works for you in your workout.