“Physical activity is fun, healthy and increasingly popular. Being more active is safe for most people,however, it is strongly advised to check with your doctor before starting any strenuous physical activities”
Spending hours and hours on the treadmill is no longer necessary to get those fitness gains. The new recommendation for healthy adults is at least 30 minutes of moderate-intensity physical activity five days a week OR 20 minutes of more vigorous activity 3 days a week. Adding a 20 minute HIIT (High Intensity Interval Training) session has also been recommended 1-2 days a week (ACSM,2011).
Why try HIIT?
This quick and fun alternative has the added benefit of improving blood pressure, cardiovascular health, reducing the risk of Type 2 Diabetes, reducing abdominal fat and maintaining muscle mass.
20 minutes is a very concise timeframe; therefore, it is important that you are getting the most effective workout during this time.
Here are 4 simple steps to help you achieve a successful 20 Minute HIIT Workout.
1. ONE SPACE:
Firstly decide on your space. This workout is designed to be easy and efficient-
therefore use the variety of options you have available to you without overthinking. This can
be done at home in your living area, bedroom or even kitchen. You can also incorporate
outdoor space such as your local park or garden. OR even make the most of your gym
membership and use the studio space when it’s not in use.
2. A SPRINKLE OF EQUIPMENT:
One of the best parts of this method is that you don’t actually need any equipment. You can get the best of the workout by simply using your body weight. However, if you decide to add some variation to the program you can easily increase the resistance by using dumbbells, ankle weights or resistance bands. If you don’t have any
fitness equipment don’t stress about going out and breaking the bank- get creative and use
household items to add some weight. Examples include things such as tinned veg, pots,
pans, children’s toys or even old textbooks.
3. A HANDFUL OF EXERCISES:
You literally only need about 6 different exercises. Once you’ve mastered them you can progress to variations of these to make things a little bit more challenging
(e.g fast walking, squats, lunges, push-ups)
Start with a 1-minute warmup to get your heart rate pumping (e.g. jogging on the spot or star jumps), followed by your 6 exercises (each lasting 30 seconds with a 30 second rest)
repeat 3 times, then perform a cool down for 1 minute
(e.g. walking on the spot, stretching).
N.B: For specific exerices be sure to book in a consultation here for a more personalised programme.
learn how to do these exercises, as well as this we can ensure you are doing them correctly.
4. A DASH OF CONSISTENCY:
Like most things results are not going to happen overnight. So,make sure you start with at least 2 sessions a week. Choose two 20-minute sessions that work well for you to avoid a decline in participation. You can do this in the morning before work, during the children’s nap time, lunch time at work or even in the evening when you
would otherwise be lounging on the sofa. Whatever you choose make sure you stick to it
and you’ll begin to see and feel the benefits in no time!
Is this for me?
A 20-minute workout really is as simple as it sounds. Regardless of age, gender or fitness level HIIT training is for people of all ages and abilities! As long as you have the desire and determination, you’re good to go! Start by modifying the intensity of the workout to a preferable challenging level.
If you want some professional 1-2-1 advice to kickstart your fitness journey why not sign up for your FREE consultation by clicking here
You can also attend an upcoming TMacLife Female Fitness Brunch where we address a Fitness topic specific to women in the form of a workshop demonstration: Book your space by clicking here
So, Before you Quit- Grab a friend and try Hiit!