What is High-Intensity Interval Training?

High Intensity Interval Training (HIIT) consists of periods of intense work (80-100% of max heart rate) followed by periods of rest, repeated for a length of time or a number of sets.

Because you are really challenging your body and working out at max level, this kind of training increases excessive post-exercise oxygen consumption (EPOC). 

This means that after you have finished your high intensity workout, your body is still taking in extra oxygen and your metabolism is increasing as your body tries to return to homeostasis.

Increased oxygen consumption = Increased metabolism = More calories burned.

Depending on the intensity and duration of your workout, your body can experience EPOC anywhere from 2 hours to 24 hours after your high intensity workout.

Typically, HIIT workouts are done with single modality activities such as running, rowing, biking, squat jumps, battle ropes… But, there really are no rules. You could use more complex equipment or even add in weight training exercises.

Tabata is a great example of HIIT… 20 seconds of work, followed by 10 seconds of rest, repeated for 4 minutes total. 

HIIT can be performed in a number of ways:

? Set work and rest ratios (30 sec work: 30 sec rest)

? Variable work and rest ratios (work as long as it takes to complete the set: rest half that time, equal to that time, or twice that time)

? Positive rest – you rest more than you work (15 sec work: 45 sec rest)

? Negative rest – you rest less than you work (45 sec work: 15 sec rest)

? Combination of any/all of the above

Typically, the longer you have been training and/or the more fit you are, the longer you can work out and the less rest your body needs between sets.

I include many shorter, medium-high intensity workouts in my programs. As a busy mom, I totally get that your time is in high demand and sometimes it is a mad scramble to get a workout in before kids wake up from naps or get home from school. My workouts are meant to be effective in increasing your strength and burning optimal calories during – and after the workouts!