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Healthy Habit #4 – HIIT Cardio

Heart attacks are the biggest killer of both men and women. Your heart is a muscle and it must be worked. Web MD says,”…reduced risk of heart disease, improved blood cholesterol and triglyceride level, and improve heart function

Boot Camp is my favorite form of High Intensity Interval Training, also known as HIIT. this is where you alternate between speed work and recovery intervals.

There are two main forms of cardiovascular exercises: HIIT and LISS aka Low intensity steady state.. Each serves a purpose, and most people prefer one or the other. But for this post, we are going to focus on the HIIT method of cardio.

Essentially a typical HIIT workout is where you go all out for a time, and then recover for a time. As compared to a LISS workout where you remain at a steady state the entire time. This is like a sprinter compared to a distance runner.

HIIT works your heart and boosts your metabolism for several hours afterwards. this will strengthen your heart muscle as you increase your work intervals and decrease your rest needs.

Many may argue that the LISS workouts get your heart into that lower fat burning zone, so that you burn fat the entire time. However, when you are keto, your glycogen stores are very low, and you are burning fat anyhow.

For example, when i am short on time, I do a Tabata Workout on the bike. After a 2 minute warmup, you go all out for 20 seconds and rest for 10 seconds. Do this 8 times for a total of 4 minutes. Then cool down for another minute or two.

Most of the time, I prefer boot camp classes, as the energy of the other participants push me to work harder and I love the accountability of having to be at class on time. It’s tough to get up at 4:45 to hit a 5:30 am class…but i never regret it!

This photo is after me teaching a boot camp class and celebrating my 50th birthday, 2 years ago!

What HIIT workouts do you currently enjoy? Or want to try??

 

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