RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Do you want to start seeing results faster with exercise? Are you feeling like a zombie on the machines doing all that cardio with little difference in your body? To see faster results the answer is HIGH INTENSITY INTERVAL TRAINING (HIIT)! Learn it, love it and live it for your cardio and weight training! Increasing the intensity is the key to seeing results!

HIGH INTENSITY INTERVAL TRAINING Cardio Example:
Warmup 60sec on treadmill @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0

HIIT examples for weight training:
One set of 12 lunges, followed by side-side pushups for 30sec with no rest in between, then rest 60sec and repeat for 3sets.
One set of 15 bicep curls, followed by jumping jacks for 60sec with no rest in between, then rest 60sec and repeat for 3sets.

HIIT strength training is one exercise then a completely different exercise no rest in between, then rest 60sec and repeat.