When it comes to exercise trends, nothing’s more hip than HIIT these days. Exercisers are flocking to High Intensity Interval Training in record numbers, and for good reason: When done effectively, it burns more fat and calories than regular aerobic and steady-state workouts.
But like all forms of exercise, you can do too much of a good thing.
HIIT is designed to push you near your max capacity — essentially, to make your body scream “Uncle!” If you exercise that intensely more than twice a week, you risk injury. Conversely, if you’re breezing through multiple HIIT classes, you’re not actually HIIT training.
To avoid both pitfalls, follow a balanced workout routine that produces results while staving off boredom and burnout.
To simplify things, we’ve devised an easy-to-follow, seven-day plan utilizing our Catalyst Fitness studio classes and personal training team below.
Try it out, and let us know how it works!
DAY1: fitLAB, Les Mills Grit, Sprint or a HIIT personal training session.
WHY NOW? You’re refreshed and energized from the weekend, so it’s the ideal time to HIIT it hard. Remember, the operative word here is “intensity”: If you’re not draining your tank during these classes, you’re shorting yourself.
DAY2: Active recovery (1 hour or less)
WHY NOW? High-intensity exercise builds up significant strain in your system, inhibiting athletic performance. A great way to help the body recover is through low-intensity aerobic activity. Walk, jog, bike or engage in any other form of cardio at an intensity just high enough to get your blood pumping. If,on a perceived exertion scale from 0-10, “0” is binge-watching Netflix and “10” is scaling Mt. Kilimanjaro, your perceived exertion should be a “3.”
DAY3: BodyPump, BodyFlow, or personal training session
WHY NOW? Yesterday’s recovery reduced the residual muscle fatigue you were experiencing from Monday’s high-intensity workout. In short, the time’s ripe for strength training.
DAY4: Day off
WHY NOW? Unless you’re prepping for the Olympic trials, there’s no reason — or benefit — to work out four days in a row. Remember, rest helps you recover, get stronger and perform better.
DAY5: fitLAB class, Les Mills Sprint or HIIT focused personal training session
WHY NOW? After a day off, your recuperated self will seize the challenge of a second high-intensity workout.
DAY6: Tempo cardio or Catalyst Cycling Class
WHY NOW? On the heels of HIIT, your body can handlethis exercise: 4-6 10-minute intervals at a perceived exertion of 6-7, with a 90-second rest between intervals. Tempo cardio enhances your performance forfuture HIIT workouts, because it’s designed to increase your fitness level. Maintain a hard but sustainable pace. You should be able to speak a few sentences but not, say, debate politics.
DAY7: Day off
WHY NOW? If you follow our schedule faithfully, you don’t need to work out more than five days a week. Nor will you do your body any favors by pushing it. Kick back and enjoy your day off. You’ve earned it.
