Combine High Intensity Interval Training with Mind-Body Exercise!
If you managed to survive the festive holiday season without over-indulging congratulations, you’re one of the few that managed to avoid it! For the rest of us, New Year’s Resolutions are in full swing and chances are weight loss, getting in better shape and other similar fitness goals may be at the top of you or your clients’ list.
High Intensity Interval Training (HIIT) is proven to jump-start metabolism and kick cardio into high gear – benefits that any exerciser would love! HIIT is based on short, intense bursts of cardiovascular movement with succinct breaks – a popular variation of HIIT is the Tabata method, based on 20 seconds of movement then ten seconds of rest repeated eight times, taking a total of four minutes to complete. Fifteen minutes of interval training can be as effective as 60 – 90 minutes of steady state cardio so this style of workout offers plenty of bang for the buck, perfect to help resolutions become reality!
Incorporate HIIT with mindful movement and to get the heart rate up. Some programming options can include:
Jump Squats – With either the Cardio-Tramp™ Rebounder or Jumpboard accessories on the Reformer perform plyometric double- or alternating single-leg squats for twenty seconds, recover for ten seconds then repeat seven more times. A number of our STOTT PILATES® workshops highlight Jumpboard Interval Training on both of these accessory boards.
Lunges – With the desired resistance of Ankle Strength Tubing, lower into a squat position, return to standing kicking one leg back and then squat again. When returning to standing this time, kick the alternate leg back. Repeat with your chosen time intervals. Our CORE™ Athletic Conditioning and Performance Training™ workshops highlight interval training with tubing and also with the medicine ball.
Pull-Ups – Grabbing onto the Stability Barre with both hands, slide underneath the barre assuming a pull-up position with knees bent and feet firmly planted on the ground. Perform as many reps of pull-ups as possible, raising chest to barre level before descending into start position. Repeat with your chosen time intervals. Total Barre™ Endurance workshops will show instructors how to incorporate light props to kick barre workouts up a notch!
Mountain Climbers – Using the Halo® Trainer in the handles up position, place hands on the handlebars and extend the body in a prone position. Alternate bringing the knees in toward the core. For an intermediate challenge, add a plyometric element by running when bringing in the knees. Looking for an advanced version? Sprint the knees in! Perform this exercise for 20 seconds, rest for 10, then repeat seven more times.