Go HiiT or Go Home

My friend and publicist Colleen asked, “What are the advantages of the quickie workout aside from saving time? What’s better about HiiT?”

HiiT workouts, like my Quickies, trigger the afterburn effect, also known as EPOC (Excess Post-exercise Oxygen Consumption). EPOC matters because it means you’ve pushed your body to the point of having an oxygen debt. If you sprint up a steep hill, it will be hard to catch your breath afterward, right? That is EPOC in action. Your body is now forced to work harder to return to normal, and all the while you’re expending energy to do so.

The good news – that means you’re still burning calories even after you’ve stopped exercising! Booyah!

Most forms of exercise will generate an afterburn effect to some degree, but not all forms are equal. After lower intensity exercise, your breathing doesn’t take as long to return to normal. Therefore, you expend less energy while recovering. But with higher intensity exercise, more energy is needed afterward to catch your breath, return hormone levels to normal, and oxidize the build-up of lactic acid in your muscles. HiiT makes brilliant use of the afterburn.

In my HiiT Quickie Workouts, exercises are performed at a very high intensity for a short amount of time, followed by a brief rest period, and then those intervals are repeated several times. HiiT is adaptable to all levels, too, because high-intensity is relative. A very fit person might do 16 burpees in 45 seconds and trigger the afterburn. An unconditioned person may only manage 5 burpees in 45 seconds, and yet that person will still be out of breath and very challenged, hence triggering the afterburn. Be your own kind of fit! Do your own kind of high-intensity!

The afterburn effect can last anywhere from 15 minutes to a full 48 hours! That means you’re expending additional energy for many hours after your workout is done. This is a great benefit to those trying to lose weight! Steady cardio for long periods of time will burn fat. BUT, they take longer to do and your metabolism returns to normal more quickly so you get less benefit from the afterburn effect. Higher intensity cardio, like you get with my Quickie HiiT workouts, will force your body to work harder afterward.

That’s when the magic happens.

And, you can build muscle too! In addition to cardio-based moves like jumping jacks, my Quickie Workouts incorporate exercises to build power and strength using weights and bodyweight resistance. These moves build muscle tone, strength, and power. No more separating your weight training routines from your long cardio sessions. You get it all with my Quickie HiiT workouts!

And in only 15 minutes.

Building muscle actually helps you burn fat as well, because muscle cells are more metabolically active than fat cells. Your metabolism has to work harder to supply your muscle tissue with the nutrients they need. The harder your body works to provide those nutrients, the more energy you expend.

Expended energy = calories being burned.

So what do you say?  Are you in the mood for a fat-burning, muscle-building Quickie?  Can I get a hell yeah?

Be your own kind of fit!

For this week’s workout you will need a light sandbell, a heavy sandbell, a heavy dumbbell, and a mat.

Quickie Preview Video:

Quickie Real Time Video:

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