Friday, July 17, 2015

On the 5s HIIT Cardio Workout

To say that it's hot outside is putting it quite mildly. Summer has hit us hard here with heat indices well over 100 degrees. Even if I wasn't injured and unable to run, I would be highly tempted to take more of my workouts indoors.

While I can't run or do any weight bearing exercises, I found that I can ride the bike (outdoors or spin with it set up on the bike trainer). Of course, just pedaling indoors can get old really fast, even if you're watching tv.

One way that I like to break up a potentially monotonous workout is with intervals or HIIT (high intensity interval training). Not only will intervals make the time go faster, they are an excellent way to rev up your heart rate fast and burn fat all in a shorter amount of time. Who wouldn't want that?

Ready to get started? All you'll really need is a timer, either your watch or a phone app, a bike (or cardio equipment of choice) and at least 25 minutes.


On the 5s HIIT Cardio

Warm up for 5 minutes with an easy spin. Gradually increase bike tension just enough to where you're working harder, but you don't feel like you're grinding up a hill. The intensity will come from a sprint rather than hard tension.

For the intervals, sprint all out for the indicated time followed by the prescribed recover time. Repeat each Interval five times through for a total of 5 minutes for each Interval.

Interval 1
30:30

Interval 2
45:15

Interval 3*
20:10

Repeat these intervals as many times as you like depending on the time you have available remembering to take 5 minutes for an easy cool down.

*Repeat this interval a total of 10 times to = 5 minutes. Each 20:10 segment is 30 sec.

Note: You can easily do this same workout on a treadmill (or the pavement), elliptical, rowing machine, or stair climber.

Are you a fan of HIIT workouts?