Not every cardio workout has to be a slow monotonous longevity event. Lately, I have been doing a lot of High Intensity Interval Training (HIIT) as cardio. High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. This allows us to focus on all different types of muscle fibers instead of a single type. Yielding more overall results… In less time. 

Reasons you should be considering HIIT exercise regularly: 

  1. Research shows you can achieve more progress in as little as 15 minutes of interval training (done three times a week) as opposed to jogging on the treadmill for an hour. 
  2. According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
  3. New research has shown that HIIT has a post workout metabolic effect greater than any other method of exercise. That means your metebolism burns more fat and calories in the 24 hours after a HIIT workout than you do after a steady-pace run or lifting weights. 

So how do you accomplish this? Simply limiting or eliminating rest time. This isn’t a new concept, Crossfit has made a name for themselves by following this method, but you don’t need to join a CF gym to get the results. I set everything up to do this workout at my local 24 hour fitness in Pacific Beach, and have done workouts similar to this at countless other gyms. 

4 sets No Rest!

1) 2:30 Intense spin
2) :30 sec Clean and Press
3) :30 sec Box Jump
4) :30 sec Kettle-bell Swing
5) :30 sec Front lunge
6) :30 sec Pop Squat


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