High Intensity Interval Training Burns Calories After Your Workout

High Intensity Interval Training, The Next Level

High intensity interval training (HIIT) is a great way to take your workout to the next level, to burn more calories, lose more fat, and improve your cardio fitness level.  It includes short intervals of maximum intensity exercises and medium intensity exercises, separated by longer intervals of low intensity recovery.  These exercises briefly push you beyond the upper level of your aerobic exercise comfort zone. Research has proven that this is the most effective way to burn fat and build lean muscle. This is also one of the reasons our HIPsters have noticed more results than hours they have clocked in at the gym.

This is an amazingly effective workout IF done properly. Here are some tips to help you complete a high intensity interval training effectively, and without injury.

1. Remember this is your workout and each person in class has a different maximum point. You must push yourself to YOUR maximum level to get the results you are looking for.

2. Be sure to warm up and cool down properly. Your trainer formats each class so you have a few minutes before to prep your body and after to cool it down.

3. Do not attend HIIT classes on back-to-back days. Your body needs to rest! Rest is the key to seeing results. Bag of Tricks, Kickboxing and our 30/30s are the most intense classes and your body needs to recover from these. Mix up your week with Yoga, Pilates, Sweat & Stretch or a Barre class. Trust us you will start seeing more results when you mix it up.

4. Feed & Fuel your body. One to two hours before class it is important to have something to eat so your body has what it needs to perform at its max for 50 minutes. Have a piece of fruit, nuts or toast with nut butter. After class it is imperative to hydrate and eat protein. Protein helps rebuild your muscle.

high intensity interval training

The benefits of this type of group exercise class are incredible.  Your body will burn more fat and calories.  Because you are over exerting yourself, your body is in overdrive with its repair cycle, therefore burning calories for a time even after you stop working out.  On top of that, your metabolism will increase.  The human growth hormone will heighten in the body for up to 24 hours after your workout, which increases your metabolism for that period of time.  Your heart’s blood vessels and arteries will benefit from a high intensity interval training class as well.  This challenging class also can save you time, as it is a shorter class, allowing you to have more time outside of the gym.

Our High Intensity classes are a great option for people looking to tone up, burn fat and lose calories in a structured manner. For maximum results we recommend our HIIT classes three times per week, eating a clean diet and mixing it up with our other classes for the rest of the week. Also, you should allow at least one or two rest days per week. At HIP Studio we offer a variety of classes for a reason and it’s important to constantly change up your routine to challenge your body and push it to change. If you have any questions about your weekly routine let us know, we are more than happy to help!

The Science Behind High Intensity Interval Training

high intensity interval trainingWritten by: Kayte Corrigan

You’ve heard of it, and you’ve seen it. If you’ve taken Bag Of Tricks, you’ve done it. High Intensity Interval Training, or HIIT, is a great time saver for your workouts and science backs the benefits.

HIIT is a set of short bursts of intense exercise balanced with short breaks for quick recovery. Studies of young healthy college students have shown this type of training produces the same benefits of long duration endurance workouts. Push a little harder, a little faster for a shorter amount of time? Yes please!

Going “all out” and pushing yourself slightly beyond your comfort zone for that day in the intervals helps deliver fuel and oxygen to muscles more effectively, burning fat and calories just like endurance exercises. In a high intensity set you go beyond the upper end of your aerobic zone burning calories as you recover from the burst. Burning it off while you take break, that’s right. All while boosting your overall cardiovascular fitness!

Although Scientists are still researching HIIT and the secrets to its success in half the time, they can say it stimulates many of the same cellular pathways responsible for the results seen from endurance training. Remember that warming up and cooling down is important for HIIT, don’t stop abruptly. Listen to your body during exercises. Pushing it to your limit is different then going beyond your limit.

Get HIP with HIIT, incorporating it in your weekly routine it backed by science, after all. If you have any questions be sure to ask your Bag Of Tricks instructors.