Every session in the gym needs to count if you want to achieve your fitness goals. But if you really want to get the best of your workout time you need to implement a high-intensity training session.
High-Intensity Training (HIT) is a system of training principles that push you to do more exercise in less time. It also increases your work rate and improves your workout capacity.
High-Intensity Training principles revolve around increasing heart rate to its maximum level and holding it there for a specified amount of time before resting.
HIT is used in both traditional workout structures and specialized systems.
Here are some of the advantages of using a high-intensity training program on a daily schedule:
- Increase metabolic rate.
- Improve cardiovascular performance.
- Increase V02 max.
- Increase endurance and stamina.
- Improve fast twitch muscle fiber response.
- Increase explosive power.
Using HIT principles along with a proper and nutritious diet will really accelerate your fat loss progress. That’s because a HIT workout can burn more calories in a shorter span of time.
When combined with a fat loss diet, you can expect to see great results rapidly, such as losing up to 15 pounds in just 30 days. You just need to find out how to diet correctly.
Three Great HIT Workouts
Here are 3 awesome workouts that include the high-intensity training principles:
1. Tabata Sets
The first example of a HIT workout uses bodyweight and free weight exercises performed in circuit-style training. Pick five or six exercises such as:
Use a rep structure of 25 reps and do one set of each exercise back to back with no rest in between exercises. After you have completed the circuit, rest for thirty to forty-five seconds before starting another round.
Complete 8 to 10 rounds and try to get the whole workout finished in less than 25 minutes.
You can add different exercises and the use of free weights such as dumbbells and barbells into your workout to keep it fresh and exciting.
It’s important to remember that your body adapts to all stresses placed upon it. Therefore, you will need to change your exercises at least every 6 weeks.
2. Squats And Hills
This is a simple workout structure that you can use anywhere that you can find a hill. Take to the streets and try this workout in a schoolyard, or your local park.
Start by finding a hill with a decent incline that will be challenging to run up. Complete one hill run (about 200 meters) and when you return to the bottom of the hill, complete as many bodyweight squats as you can in one minute.
Count one hill run and one set of squats as one round. Try to complete 10 rounds but don’t let your workout run over thirty minutes in length.
3. Sled Pulls And Sprints
Similar to the exercise structure above, combine sled pulls, and sprints into one round. Pull the sled for 40 feet, with or without weight loaded on it, and then complete 2 forty-foot wind sprints to your starting point and back again.
This exercise means one round. Try and do another 9 to finish the workout, with as little rest in between rounds as possible.
Here’s an infographic with simple steps on how to create your own HIT workout:
If you don’t know where you are, then you won’t know where you will end up. Create a training journal and log your training sessions.
Record your workout times, your exercises, and your feeling of well-being before and after working out. Review the information every 6 weeks and make changes according to your notes to keep your training progress moving forward.