In a previous blog couple weeks ago we talked about HIIT or High Intensity Interval Training. It involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise Here at Training Camp/Nashville MMA, our Ripped class usually consists of 3-8 rounds or stations, consisting of different cardio, body weight, and strength type movements. All our workouts are programmed in advance to help vary out the number of rounds/stations, time per round/stations, as well as the type of movements we do. Most Ripped classes range from 45-55 minutes, which includes a 5-10 minute warmup, demos, and a cool down. Despite how short the actual “workout” is, it can produce health benefits similar to twice as much moderate-intensity exercise. For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by 30 seconds of slow, easy cycling, followed by 10 slow body weight air squats. Doing these 3 exercises repeatedly for 4-5 minutes would be considered one "round" of HIIT, and would be followed by a rest period of 1-2 minutes, to allow your heart rate to come back down to a normal pace. You would typically complete 3-8 rounds in one workout, all of which would be followed by a rest period. Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits such as higher metabolism, fat loss, increased oxygen consumption, leaner muscle mass, and help prevent heart disease and type 2 diabetes.
