HIIT – High Intensity Interval Training

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Ever wonder why your spin class can burn between 500-700 calories in 1 hour and you can run for the same time and not burn those same calories?

It all has to do with interval training or HIIT – high-intensity interval training. This is a training type that will get you into that “fat burning zone” and help you burn an additional 100 calories AFTER your workout. Yes, after you’re finished with working out. Crazy!

To put it simply, ever wonder why city mpg in a car is always less than highway mpg? It’s the same concept. Your body runs on fuel from the food you eat, if you put your body on “cruise control” for 1 hour, you’re not going to burn the same number of calories. But if you are constantly, pressing the break and pressing the gas pedal at intervals, you’ll burn more “fuel”!

Zone 1: 65-75% of your Max Heart Rate

Zone 2: 76-85% of your Max HR

Zone 3: 86-90% of your Max HR

Here is a sample of a HIIT workout you can use at your own fitness level and on any type of cardio equipment:

Warm-Up and Stretch

Zone 1 – 1 Minute

Zone 2 – 3 Minutes

Zone 3 – :30 seconds

Zone 1 – 1:30 minutes

Zone 3 – :30 seconds

Zone 2 – 1:30 minutes

Zone 3 – :30 seconds

Zone 1 – 1:00 minutes

Zone 2 – :30 seconds

Zone 3 – :30 seconds

Zone 1 – 1:30 minutes

Zone 3 – :30 seconds

Zone 1 – 1 minute

Zone 2 – :30 seconds

Zone 3 – :30 seconds

Zone 1 – 1:30 seconds

Zone 2 – :30 seconds

Zone 1 – 1 minute

Zone 2 – :30 seconds

Zone 3- :30 seconds

Zone 1 – 1:30 minutes

Zone 3 – :30 seconds

Zone 2 – 1:30 seconds

Zone 3 – :30 seconds

Zone 1 – 1:30 seconds

Zone 2 – 2 minutes

Zone 1 – 3 minutes

Cool down 

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