As a single mom of two little ones and a full time business owner I find it very hard to fit all of my workouts into a week. I incorporate a lot of H.I.I.T or High Intensity Interval training into my split days. I encourage my clients to do then same thing because you never know when you are going to make it to the gym for a workout. H.I.I.T training gets and keeps your heart rate up and burns maximum amount of fat in least amount of time possible. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition and improved glucose metabolism.
H.I.I.T workouts should not be done on consecutive days and this type of training requires highest intensity effort. In Example, with the Vixen Muscle Programming I incorporate 1 to 2 days of H.I.I.T training or Metabolic Conditioning into their workouts. H.I.I.T workouts can be a combination of cardiovascular training, strength training, and speed training. These workouts are usually intense and need to be 70 to 80 percent of your max heart and should not last more than 30 minutes with warm up and cool down included.
Types of H.I.I.T that I incorporate into my training and Vixen Muscle Programming can vary in time worked to rest ratio. These can also be done of your off days from weights just assuring that they are not being done every day. These types of H.I.I.T are the following.
Little Training – 60 seconds / 75 seconds recovery
Fartlik Training – speed play – varied timing 30/10-20/20-10/30
30-30 – lower body. Upper body, core
30-20-10 – hard, harder, hardest
12-8 – rest / work
Tabata Training- 20 seconds on 10 seconds off total of 8 round or 4 minutes