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Time to HIIT Up Your Training

High intensity interval training, or HIIT, is gaining in popularity due to its efficiency and effectiveness. HIIT is an ideal workout for all types of athletes and their schedules.

What is HIIT training?

HIIT alternates bouts of brief, high-intensity activity with lower intensity recovery periods until you’re too exhausted to continue. HIIT workouts typically last less than 30 minutes and studies have shown that a 12-minute HIIT workout is equivalent to a 45-minute run.

Why should we HIIT?

In addition to the efficiency of HIIT training, their are also significant health benefits.

You’ll burn more calories

Doing HIIT not only burns calories during a workout, but those who HIIT will burn more calories 24 hours after a workout than someone who did steady state jogging.

HIIT can be done anywhere, without equipment

HIIT workouts that include jumping lunges, burpees, or sprints don’t require equipment or an expensive gym membership—just your body weight. The key is getting your heart rate up to 85-95% of its max to ensure that you’re pushing yourself hard enough. And the best part is, you can do HIIT anywhere.

HIIT boosts your metabolism

HIIT stimulates human growth hormone (HGH) by up to 450 percent during the 24 hours after a workout. HGH increases caloric burn, so you’re burning fat and calories between workouts.

Read more information on HIIT and circuit training.

RISE 7-Minute HIIT workout by Dr. Sonja Stilp

This program works cardiovascular as well as all major muscle groups of the body. Make sure to always check with your doctor before starting any fitness routine. The best part is you can do this program at home or on road without equipment or a gym.

Duration: 7-minutes workout
Repeat to increase challenge as your fitness level improves

Sprint 45 seconds; rest 15 seconds
Jump squats 45 seconds; rest 15 seconds
Mountain climbers 45 seconds; rest 15 seconds (plank position, alternate foot to hand running)
Low lateral skaters 45 seconds; rest 15 seconds
Bicycle Crunches 45 seconds; rest 15 seconds
Jumping jacks 45 seconds; rest 15 seconds
Alternating side plank 45 seconds; rest 15 seconds

Set up this workout on a HITT interval timer or create your own. Check out the iTunes App store for great timer options.


Dr. Stilp is a cardio junky but understands the importance of balanced fitness. She compliments her long bike rides and runs with yoga, pilates and HITT training. Schedule an appointment to meet with her to review your fitness goals and workout routine. 


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