push yourself w/ HIIT

Today was our first day back in action at 8:30 this morning for Pump ‘N Tone class. It felt so good! I am currently teaching classes at our local church, Stonegate Fellowship. This is only my third month there, but I feel very much at home teaching here. The ladies are great! I introduced a little Tabata training to my class today. For those of you that don’t have a clue what I just said, “Tabata, wha?” Well have you ever heard of High Intensity Interval Training (HIIT)? If so it is simply a form of HIIT. The basics of this training is 8 sets of 20 seconds on with 10 seconds rest. So for an example…

 Side-to-Side Jumps  20s work-10s rest   

Front-to-back Jumps  20-10

Square leaps, left leg lead  20-10

Square leaps, right leg lead   20-10

And repeat! For a total of 4 minutes!  


Power squats 20s work-10s rest

Repeat 8 times for a total of 4 minutes!

It is a simple concept, but it is fun to play with in your own workout. We did not do a full Tabata style class. I demonstrated how it worked in our warm up, and near the end of our class we had a Tabata set (just like my first example). I think the ladies my have some sore booties later :)…. is evil that I just smile?

So I said that it is fun to add Tabata or HIIT into your own workouts. Now you might not know how or why you would want to, so first of all the benefits have shown to be better than long aerobic exercises. Some of the benefits include …

1.) Higher aerobic and anaerobic fitness

2.) Loss of abdominal and subcutaneous fat — Thats the fat right under the skin! The stuff that roles and we struggle so much to get rid of.

3.) Less time exercising with the same or greater results. This is by FAR my favorite part! No this isn’t a miracle workout, or an easy way out. ITS TOUGH! The clincher here is that you have topush yourself harder than if you were working for 60 seconds at a time. It’s only 20 seconds so it should be your 110%.

These three reasons are a good glimpse on why you should be trying HIIT in your own workouts. But how? Well it’s simple. Bump up your intensity for 20 to 40 seconds for roughly 5-8 times during a workout. Give yourself a little rest in between, and make sure to enjoy your rest, so you can PUSH IT during the short bursts of intense exercise. You can do this type of workout on a bike, elliptical  treadmill, or with various floor exercises.

have a great Tuesday,



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