High Intensity Interval Training (HIIT)

To get the body and health you want, itʼs critical that you learn to exercise smarter and not just harder.

GIT

Getting Started

At GIT, we pride ourselves on providing a scientific approach to exercise. Thatʼs why we implement Metabolic Resistance Training (MRT) and High Intensity Interval Training (HIIT) in our workout routines.

Why?

HIIT is a more efficient way to workout.

It is the ideal workout for someone with a busy schedule because you can squeeze in a high quality fat-burning workout during your lunch break or while your kids are at soccer practice.

Effective implementation of High Intensity Interval Training is drastically more effective and safer for oneʼs body than long, arduous, and occasionally injury-inducing endurance training.

Why Chronic Cardio is Ineffective:

  • Has a relatively low calorie burn
  • Triggers a stress response in your body which can lead to inflammation and a decreased immune response
  • Often up-regulates hunger and cravings
  • Can slow your metabolic rate and decrease your ability to burn fat
  • Takes more time than is necessary!
  • Using the Tabata training method, you can complete an effective HIIT workout for a specific muscle group in just 4 minutes.

Burn Stored Fat and Lose Weight While Gaining Muscle

At GIT, weʼve learned that healthier workouts give our clients greater endurance and we want people to feel great while they lose weight and gain muscle. Diets and endurance training help people lose both. HIIT workouts encourage the body to burn stored fat while tacking on and toning lean muscle.

What is HIIT?

High intensity interval training

Exercises done for a short duration at high intensity

Benefits of HIIT

  • The after burn generated by EPOC (excess post exercise oxygen consumption) increases your bodyʼs ability to burn calories on average for 38 hours post-workout
  • Increases your bodyʼs natural production of human growth hormone to support metabolism
  • Improves your insulin sensitivity
  • Improves your mitochondrial efficiency
  • Short-duration workouts prevent people from losing muscle while burning stored fat
  • Improves blood sugar utilization
  • Does not trigger the chronic stress response you get from endurance training
  • Can easily be done with low or medium impact exercises

At GIT Fit we find that our method of training is also also much more fun. Classes are challenging but also - at times - competitive. By utilizing the Tabata training method - we give our maximum effort for a short period of time - and people find it more doable. For example a workout can be structured as follows:

HIIT for Beginners

  • Tabata style for a 4 minute workout
  • 20 seconds work, 10 seconds rest and repeat for a total of 4 minutes Consider: body weight squats, modified pushups, stairs, jump rope

HIIT for Intermediates

  • Longer total workout time (10 minutes – 20 minutes)
  • Longer work intervals (20 seconds – 1 minute)
  • Shorter rest times (10 seconds – 30 seconds)
  • More complex movements (jump squats, regular pushups, burpees)
  • Multiple movements (alternative walking lunges and jump squats)

HIIT for Advanced

  • Add weights
  • Undefined work/rest times (max output and then rest until youʼre ready to work again)
  • Running sprints (20 seconds on, 40 seconds off for 8-10 rounds) Chain workouts:
    • 10 burpees/1 pushup
    • 9 burpees/2 pushups
    • 8 burpees/3 pushups
    • 7 burpees/4 pushups
    • 6 burpees/5 pushups
    • 5 burpees/6 pushups
    • 4 burpees/7 pushups
    • 3 burpees/8 pushups
    • 2 burpees/9 pushups
    • 1 burpee/10 pushups

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