In addition to my Pilates routines, I also love (well love and hate) HIIT or high intensity interval training workouts. These HIIT workouts burn fat fast and you could do more for your body in less time, meaning you’ll get cut quick! Before we get started, for those of you who don’t know, a HIIT workout consists of cardio bursts followed by short periods of recovery in between.
Today my sister mentioned to me a podcast she heard from Get-Fit Guy talking about why HIIT routines are so effective in fat burning. She asked me if I knew why. I said well obviously it’s because you have to go all out, then stop, then go all out, then stop over and over again which in turn makes your body work harder. The stop and go of that momentum makes you burn more calories. Kind of like how if you kept turning your car on and off at every stop light you’d end up wasting more gas.
She agreed, but told me that Get-Fit Guy, or Ben Greenfield of Quick and Dirty Tips (yes the same network as Nutrition Diva) had an additional explanation. He talks about oxygen debt:
“When you exercise, your body uses oxygen to create energy. But when you reach a high intensity during exercise, your body’s demand for oxygen exceeds your ability to breathe in that much oxygen and deliver it to the muscles. When this happens, your body goes into an “oxygen debt.” Once you go into oxygen debt, not only do your muscles begin to burn and you begin to breathe hard, but you also put your body into a state where it needs to “repay” that oxygen debt after exercise….when you breathe more and breathe deeper, your body burns more calories. Depending on how hard you’ve worked, this oxygen repaying can help you burn anywhere from a few dozen to over a hundred extra calories each hour after you exercise, for up to 24 hours after you’ve finished!”
I was fascinated to hear this! Up to 100 calories per hour for 24 hours? Well then for sure I’ll be going crazy in the gym for a hard hour to reap the benefits of oxygen debt! No wonder when I workout, sometimes I yawn. It’s not because I’m bored, but it’s because my body needs more oxygen. Breathe Cassey, breathe.
Here is a sample HIIT workout routine for you! Do each move for 1 min and rest for 30 sec in between. Repeat this set 4X total for an awesome 1 hour full body, fat blasting workout!!!
1. Star Squat
2. Split jumps
3. Knee Up Lunge, 30 sec each side
4. Single Arm Dumbbell Swing, 30 sec each arm – use at least an 5 lb weight, but you can go as heavy as 25 lbs or more!
5. Lunge Kicks, 30 sec each side
6. Mountain Climbers
7. Speed Skater
8. Goblet Squat – use a heavy weight, at least 10 lbs, this move will get your heart rate crazy soaring!
Happy BLACK FRIDAY!!! Get your sneakers on and get shopping like you mean it! Or stay home and shop online. That’s what I’ll be doing.
DEAL ALERT for some of my fave things:
Miracle Noodles (zero calorie noodles) is offering 15% off! Woohoo! Need to do another FOOD BITES video soon! Use discount code “STAYSLIM”
Body Language Sportswear will give you $20 off $100! You know I am a big fan of their activewear because it fits so well. Use discount code “BLACK FRIDAY”. Good until Nov 27th.