![]() ![]() To learn more about Brian and his services, visit Read all of Brian’s posts for Be Well Philly here. He is the owner of Philly Personal Training, a company offering convenient in-home personal training packages to busy individuals looking to improve their fitness levels. If you’re new to exercise, ease into it to avoid overuse injuries and know when to take a day off.īrian Maher is a personal trainer in Center City Philadelphia who specializes in weight loss and nutritional counseling. While results vary for every individual, many people start to see results within six to eight weeks of HIIT training. Repeat the circuit four times through Advanced HIIT WorkoutĪfter a brief dynamic warm-up, or five minuets of jumping rope, try this Kettlebell workout:Īs always, pair exercise with a healthy diet, core strength, stretching and plenty of sleep. A Simple At-Home HIIT Workout For Weight Loss Up your game and boost your metabolism with PT Anna Reich’s home-or-away quick-fire workouts.20 seconds of mountain climbers, from plank position drive your knees toward your chest, alternating legs.20 seconds of high knees, running in place drawing your knees as high up to your chest as possible.Repeat five to seven times Intermediate HIT WorkoutĪfter a brief dynamic warm-up, or five minuets of jumping rope, try this Tabata-style workout:.After a brief warm-up, of a brisk walk or jog, run fast for 1 minute.These are a few sample HIIT-style workouts to get you started: Beginner HIIT Workout The fitter you are, the faster you’ll recover. This is a short workout - but it will get you out of breath and burn fat. Even the rest periods serve a purpose, to increase your body’s ability to recover. I try to do any form of cardio 3-4 days a week, and I always make sure one of those days is a HIIT day. You should catch your breath but never recover fully before starting the second set within the workout. You can build your own interval-style workouts using two challenging movements back to back before a rest period. It’s ideal for those who travel often or have limited time to squeeze exercise into their busy day. HIIT can be applied not only to cardio but also to strength and circuit training and it can be done anywhere, with or without equipment. Studies show it improves heart and blood vessel function and helps regulate blood sugar, even in as little as just one session. Weight loss aside, HIIT also protects against cardiovascular disease. The muscle is re-programmed for strength with a boost in the production of strength-building human growth hormone, and fat metabolism through the production of more fat-burning enzymes. Scientifically speaking, HIIT lowers insulin resistance resulting in fat oxidation and improved glucose tolerance.Īlthough HIIT activity is brief, the exercise activates an immediate change to structural and chemical DNA expression while leaving the muscles’ genetic code unchanged. When you add weights to the mix such as dumbbells, kettlebells, and barbells, for example, you can take your HIIT training up a level. In scientific studies, subjects not only drastically reduced their abdominal and visceral fat and lowered overall fat mass to build lean muscle they also increased their aerobic power. Done correctly HIIT is a short workout that yields fast results including more fat loss, increasing lung capacity, increasing muscle tone, and revving up your metabolism. ![]()
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