Smash H.I.I.T – the fast fix workout

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One of the popular classes at Kelsey Kerridge is the Smash H.I.T workout, which promises to “torch the calories”. It is a version of the generic H.I.I.T exercise method which has been growing in popularity over the past two years.

Anyone who has done a H.I.I.T workout will know exactly how tough these workouts are, but for the initiated, this article is all about one of the most effective exercise sessions you can do.

Krunch and Kore fitness class

Explaining H.I.I.T

H.I.I.T stands for High Intensity Interval Training and the idea behind this type of fitness session is to work as hard as you can for a set period of time, with very little rest in between each set. It is a great option because it can be adapted to suit your fitness level and fitness requirements.

It is also a great exercise option because it is a quick programme – even the fittest among us cannot work at maximum levels for very long, so with a H.I.I.T workout, it is short and sharp.

Suitable for all exercises

While the Kelsey Kerridge H.I.T. session is run by one of the centre’s highly experienced physical trainers, you can introduce H.I.I.T principles into any of your exercise sessions. You can carry out a HIIT workout when cycling, swimming, walking, rowing or using a cross trainer, by introducing short bursts of high intensity followed by a light recovery.

You can tell if you’re doing high intensity exercise if your breathing is much deeper and more rapid and your heart rate increases very quickly. You’ll find it difficult to hold a conversation while exercising at this level.

There is no doubt H.I.I.T can help to improve your overall fitness. But one of its greatest benefits is that it doesn’t take very long to complete. So if you have a busy routine, it may be a good option for you.

Calorie burning through H.I.I.T

As the Smash H.I.T classes promise, this form of exercise really burns up calories. Even when you stop exercising, your body carries on burning calories to restore itself, this is why you continue to sweat after exercise – your body is still burning those cals.

Research agrees. H.I.I.T is thought to enhance the way your body breaks down fat, both during and after exercise and some research studies have shown that H.I.I.T may also help to regulate your appetite.

And, it’s important to understand that while H.I.I.T is an effective fat burner, it has a host of other benefits: upping your VO2 max (the amount of oxygen your body can use and an indicator of cardio fitness), reducing lactate accumulation (so you can train harder, for longer), and increasing enzyme activity to reduce fatigue.

When you start, almost any format will work, but as you get better adapted to the workout method, tweaking your routine will help you focus on what you need to improve.

Here are a few examples of H.I.I.T exercises that you can incorporate into your weekly workout.

The first is taken from a personal trainer at the Dolphin Square Fitness Club in London. It’s great for a quick but tough lunchtime workout. Complete one set, take a 30 second rest and then repeat (8 times in total)

1A Jump lunge 20sec
Explode off the ground and change legs in the air on each rep. Rest for ten seconds, then go straight into 1B.

1B High knees 20sec
Run on the spot, bringing your knees as high as possible. Keep the intensity high throughout, then rest for ten seconds.

1C Jump squat 20sec
Drop into a squat and then explode off the floor, landing as softly as possible.

This quick but tough workout is good for core and upper body. The team of personal trainers at Kelsey Kerridge will help you get started on these exercises or variations that meet your specific fitness needs.

1 Mountain slider
Work 15sec Rest 30sec Rounds 6
Start in a press-up position with your feet on a pair of small towels, then bring one knee and then the other up to your chest as fast as possible. Think of it like a crawling sprint.

2 Thruster
Work 15sec Rest 30 sec Rounds 6
Holding a pair of dumbbells or a barbell at shoulder height, drop into a squat. As you stand up, drive the weight overhead, then lower straight into the next rep.

And finally

This is one you can do on an exercise bike, meaning a full-on workout without the same impact on your joints as many H.I.I.T workouts can produce.

20 sec sprint, 10 sec slower cycle, repeat for 15 rounds.