Get ready to challenge your entire body this month with the 30 day HIIT Challenge!
Spring is around the corner and your bikini, shorts and take tops are itching to jump out of the drawers. Make sure your body is ready for them and take this challenge. Double down your April efforts and join the Weight Loss Challenge as well. If you’re going to do the work, you may as well get paid.
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What is HIIT Training?
It stands for High Intensity Interval Training, which is just a really fancy way to say it’s super intense work intervals combined with rest/recovery in between. This type of training can be designed to challenge both your cardiovascular and muscular systems. These workouts are much shorter than traditional steady state cardio workouts because they challenge both your aerobic and anaerobic systems making them more efficient (and challenging). You can see workouts of all different varieties like running sprints, plyometrics, and Tabata style workouts. The work/recovery intervals can also very as well as the number of sets you perform.
Benefits of HIIT Training
Many, but for the sake of brevity and clarity; let’s sum it up with the practicality of it all: you can achieve greater results in less time. Awesome right? By allowing recovery in-between intense intervals, you’re able to push yourself harder and hence burn more calories and fat per minute. These types of workouts challenge both your cardiovascular and muscular systems, depending on the types of exercises included.
What is involved in the 30 Day HIIT Challenge?
This is a 30 minute workout:
- 10 min warm up
- 15 min HIIT workout
- 5 min cool down
You are challenged to complete this workout 15 times in 30 days. Due to the nature of HIIT, you will want to allow your body sufficient time to recover, so daily performance is not necessarily the best prescription. This workout is designed to challenge your cardiovascular system as well as the major muscles of your core, upper and lower body. Talk about efficiency!
30 Day HIIT Challenge Exercises:
I selected all body weight exercises for this challenge so you can do it anywhere and at anytime. The last thing we need is more excuses, so with these guys, you can simply drop and do them whenever you want.
- High Knees
- Bicycle Crunches
- Mountain Climbers
30 Day HIIT Challenge Workout:
- Part 1 – Warm up: 10 minutes of easy cardio, walking, basic movement and stretches. Don’t skip this step!
- Part 2 – HIIT workout: Perform each exercise at 80-90 maximum effort (i.e. just about as hard as you can) for 30 seconds and then recover for 15 seconds. Repeat 4 times. You’ll spend 3 minutes on each exercise for a total of 10 minutes of HARD work and 5 minutes of recovery (a 2:1 work to recovery ratio).
- Part 3 – Cool down: 5 minutes of easy cardio, walking, basic movement and stretches. Don’t skip this step either!
Check out this Quick Video Demonstration
Modifications for the 30 Day HIIT Challenge:
This challenge is simple, but HARD! And we can certainly modify it for every fitness level. You can play with either the recovery time or the level at which you do each exercise. It will be at your discretion. Remember, the most important thing about HIIT training is that you challenge yourself during your work interval, but not so much as to hurt or injure yourself. As long as you use good form and are working at 80-90% max capacity, it does not matter which level of exercise you do. You will get results from this challenge. Here are some ideas to increase or decrease the intensity:
- Recovery Time: This is set at a 2:1 work/recover ratio — that’s tough! If it’s too much to start out with, start with a 1:2 (30 seconds on, 1 min recovery) for the first 5 workouts then graduate yourself to 1:1 (30 seconds on, 30 second recovery) then finish the final 5 workouts at the 2:1.
- High Knees: Speed up and make sure your knees are reaching hip level to increase intensity. To decrease intensity, try jogging or even walking in place.
- Push Ups: 2 minutes of pushups is no joke, even if they are broken into 4 intervals of 30 seconds. You can speed up your pace to increase intensity. To decrease intensity, use your knees or even a wall as you get started and increase throughout the challenge as you get stronger.
- Bicycle Crunches: Increase intensity by reaching your elbow all the way to your knee and speeding up the pace. You can decrease intensity by keeping your head stationary and just moving your legs.
- Squats: Increase intensity by lowering your butt farther to the ground, adding hand weights or add an jump. You can decrease intensity by choosing a basic body weight squat and controlling your pace.
- Mountain Climbers: You can increase the intensity by picking up the pace and making sure your knees get all the way to your elbows. To decrease intensity, focus on holding a static plank or even knee plank until you are stronger.
The Fine Print for the 30 Day HIIT Challenge:
- Be sure to use proper form and alignment to maximize results and prevent injury. Be smart! Do what makes sense for your current level of fitness. You are responsible for your own health, so push yourself for improvement but not so far that you hurt yourself! Safety is key.
- These exercises will strengthen your cardiovascular system and tone your muscles. It works as a good addition to your standard exercise routine, but does not need to replace it. You should still aim to exercise at least 5 times per week for at least 30-60 minutes to maximize results of this challenge and improve your health.
- At the beginning of the month you will record weight and basic measurements along with your benchmark test numbers. At the end of the month, you will do the same thing to measure your progress.
- Using your tracker, check off the days as you complete the workout to make sure you get it in at least 15 times, but are not performing this workout on back-to-back days. The actual day in which you do the work is up to you and what works best for your lifestyle.
- And as with any and all 30 Day Challenges, be sure to check with your doctor before you start any new exercise regimen.
So how do you get started on the 30 Day HIIT Challenge?
- Like the Teresa Marie Wellness on FaceBook now.
- Find the 30 Day HIIT Challenge under Events and click “going” then invite your friends to make it more fun.
- Get access to all the trackers by joining the community here. If you have already signed up, then at the end of every month, you automatically receive a newsletter with all the links to the trackers. If it’s MIA, check your spam, especially if you have Gmail.
- During the month of April 2015, we will have daily check-ins for accountability and motivation on FaceBook. You’ll simply chime in with whether or not you did the workout and share your monthly tally.
- Mark your personal calendar, because your challenge starts Wednesday, April 1st!
Don’t forget to sign up and get your fun tracker!