Fitness for Body, Mind and Spirit

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High-intensity interval training examples for your fitness tool-kit...

HIIT training

High-intensity interval training (HIIT) is good for your brain and reversing cellular signs of aging. In GNF newsletter, "Your brain on high-intensity interval exercise…” , we looked at studies that focused on the impact of this type of training on the brain and mitochondrial function (mitochondria are the powerhouses of the cell). As promised I am going to provide you with examples of HIIT exercises that you can keep in your fitness arsenal to reap the benefits for your body and brain. Just a refresher on why HIIT is good for your body: "During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym." Ready? Let’s do this! Tabata Method

  • Dr. Izumi Tabata

  • 20 seconds high-intensity; 10 seconds rest for 8 cycles

  • Total training time = 4 minutes

  • Recommended frequency = 2-4x per week

Tabata Example

  • Warm-up - 3 minutes

  • Sprint - 20 seconds

  • Walk - 10 seconds

  • Repeat sprint/walk cycle for 8 cycles

  • Cool-down

Little Method

  • Drs. Jonathan Little and Martin Gibala

  • 60 seconds of high intensity/75 seconds of low intensity

  • Duration of workout = 12 cycles / 27 minutes

  • Recommended frequency = 3x per week

Little Method Example

  • Warm-up - 3 minutes

  • Fast cycling at max resistance - 60 seconds

  • Slow cycling at low resistance - 75 seconds

  • Repeat for total of 12 cycles / 27 minutes

  • Cool-down

Turbulence Training

  • Craig Ballantyne, physiology researcher

  • 8-rep weight training sets alternated with 1 to 2 minute cardio sets

  • Alternating high-weight/low rep strength training with high-intensity cardio

  • Maximum - 45-minute workouts combining strength training with cardio

  • Recommended frequency = 3x per week

Turbulence Training Example

  • Warm-up - 5 minutes

  • 8-rep set of weight lifting i.e squats to overhead press

  • Mountain climbers - 60 seconds

  • Repeat through a full-body routine for 45 minutes

  • Cool-down

Keep it Simple: The main thing to keep in mind is to do high-intensity work for short periods of time with small recovery time. You can do HIIT with only your bodyweight. Focus on moves that challenge your entire body. You can grab a Tabata app and perform the following for 8 cycles:

  • Jumping jacks - 20 sec / Rest - 10 sec

  • Push-ups - 20 sec / Rest - 10 sec

  • Squats - 20 sec / Rest - 10 sec

  • Mountain climbers - 20 sec / Rest - 10 sec

There you have it! Have fun with it. Try different exercises and work a few of these examples into your training. Your body and brain will thank you. To your journey, Lisa Schaffer GreenNote Fitness P.S. Check out my Facebook page for inspiration. P.P.S. Discover GreenNote Fitness recommendations for recovery, supplements, protein bars & powders, nutrition, equipment, books and more. **Do you have a friend that would benefit from this information? Please forward it to them!**

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