What’s Your Workout: Quick and Easy Summer Workout

Posted on Jun 19, 2015

Posted in: Uncategorized,What's Your Workout

What is High Intensity Interval Training?

High Intensity Interval Training (HIIT), is described as alternating bouts of intense exercise followed by short periods of rest.

Why do I love HIIT so much?

HIIT  has gained much of its popularity due to fact that it is a fast and effective way to sneak in a workout. It can be done in almost any setting and with almost any equipment including: treadmills, bicycles, arm cycles, and kettle bells. Not only does HIIT take an average of 17 minutes per session compared to traditional aerobic exercise (that can last up to an hour), but has actually been shown to improve your mood!


Contrary to what it seems, HIIT is safe for almost everyone. It has been used in populations that are overweight, diabetic, elderly or suffer from diseases such as heart disease or coronary artery disease. Due to the intense nature of HIIT, individuals have noticed changes in their body fat, lean body mass, insulin sensitivity and even aerobic capacity. Not only that, but HIIT is tailored to you! High intensity means something different to everyone and you are in charge of how much you are able to tolerate.

My favorite HIIT workout?

As a collegiate track athlete much of our training involved intervals. However, when I am not running my favorite form of HIIT is deep water running. Although aqua jogging sounds pretty silly, it is challenging as the water acts as constant resistance.

Not convinced yet? Try it for yourself

Kettle Bell (KB): 

Warm-up 5-10 minutes

20 seconds on, 10 seconds rest, repeat 2x

KB Around The World
Mt Climbers
KB Snatch Right Arm
Squat Jacks
KB Snatch Left Arm
KB Swing
Push Up
KB Goblet Squat
High Knees
KB Crush Curl
Jumping Lunges

20-Minute Running HIIT:

Warm-up 5-10 minutes

This can be done outside or on a treadmill. For this, go at a faster speed (whatever is most comfortable for you) for 1 minute and slow down to a walk or slow jog for 1 minute and repeat this 10 times.

Minute 1: Sprint

Minute 2: Walk/jog

Minutes 3: Sprint

Minute 4: Walk/jog

Minute 5: Sprint

Minute 6: Walk Jog

(Continue to 20 minutes)