Have you heard about high intensity interval training? It’s the exercise method I’ve been using to lose all the postpartum pounds.
After having my daughter in 2014, I was faced with losing 25 pounds of baby weight.
While I revamped my eating habits, I also decided it was time to get back into shape. At 35 years old, I decided I wanted to get a six pack (but I’d settle for a flatter tummy too).
I wanted to find a workout program that incorporated cardio and strength training to lose fat and build muscle and my search led me to high intensity interval training, or HIIT.
Disclaimer:
*The information contained in this website is provided for general informational purposes only. Please contact your physician before starting any new exercise plan.
What Is High Intensity Interval Training (HIIT)?
HIIT is a form of exercise that incorporates alternating periods of maximum effort with shorter rest periods. Not only does HIIT burn more calories than steady state cardio, but it also has “after burn” effects that continue long after you’ve finished your workout.
Studies have shown that HIIT workouts increase your resting metabolic rate up to 24 hours after exercise, which leads to more calories burned. HIIT also helps to increase insulin sensitivity, making it a great workout choice for women suffering from PCOS, like myself.
HIIT is also a great option for people who have little time to exercise…
Research shows that you will burn more calories during an intense 15 minute HIIT session than you would running on a treadmill for an hour.
In addition, HIIT encourages fat loss while preserving muscle as opposed to long, steady state cardio sessions that can begin to use muscle as fuel.
HIIT requires little to no equipment to start. There are plenty of workout options that will make you work up a sweat with your body weight alone.
For example, if you’re an avid jogger, you can use HIIT by running at your maximum speed for one minute, then walking for two minutes, alternating these fast and slow intervals throughout your run.
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Building My Home Gym
I began by ordering some weights for high intensity interval training for weight loss journey. Through Amazon and Walmart, I ordered a set of five pound, eight pound and 10 pound dumbbells as well as a 15 pound kettlebell.
The internet is a wonderful thing; I got everything shipped right to my door for free (who has time to shop with a two-year old?). I was so excited to get started, although the mailman who delivered my very heavy parcels wasn’t, “What the heck did you buy?” he asked when he struggled with my boxes at the front door.
11 Home Gym Essentials To Keep You In Shape
Looking to work out from home? Find out what you need to stock your home gym, even if you have a small space to work with.
Finding a (Free) High Intensity Interval Trainer For Weight Loss
Being somewhat stingy, I planned to work out at home in my basement and find a great personal trainer that was super cheap.
I went to my favourite free resource – YouTube, and began searching for exercise videos that would challenge me by getting my heart rate up while strengthening my muscles at the same time.
It was also important for me to find an instructor that was easy to follow and positive (and did I mention free?). I first found BodyFitByAmy, a great workout site on YouTube with HIIT body weight and weighted workouts that can be modified for beginner to advanced fitness levels.
Her workouts range from 10-45 minutes long and include pre and post-natal workouts. She also has awesome HIIT kettlebell workouts, which are my favourite. Amy is super positive and easy to follow.
After building up my strength and endurance through Amy’s videos, I found another great YouTuber; Melissa Bender of Benderfitness.com.
It was here that I began to really get into HIIT workouts, which I hated and loved at the same time. Melissa has literally hundreds of HIIT routines that ramp up your heart rate by working it at a high intensity for 50 second intervals, with a ten second rest period.
Her workouts range from 10-40 minutes long and incorporate body weight and weighted moves (yes, you have to do push ups) for strength building as well.
Lastly, I found Christine Salus, a YouTuber with insane HIIT workouts ranging from 10 minutes to one hour. This chick is crazy, but I love her for it. Her workouts seriously kick my ass and push my heart rate into the peak zone.
I try to do a 20 to 30 minute workout of hers at least once a week when I feel super energetic and really feel like torturing challenging myself.
Results?
After completing 20-30 minute HIIT sessions 2-3 times per week, I began to see my cardio performance improve and was able to actually keep up with my new trainers, which is not an easy thing (these ladies are fit!).
The best part, the weight started falling off in a very noticeable way (I’ve currently lost 15 pounds). My post baby body started firming up again and my stomach was no longer a jiggly mess. These results pushed me to perform even harder during my workouts.
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