Everyone has their own way of working out whether it be pilates, yoga, boxing, lifting weights, running, etc. All are positive and beneficial ways to tone and shape the body while enjoying the health benefits. However, if you are looking to crank up your workouts and get bikini body ready, you need to incorporate HIIT and LISS along with your regular workouts. I am a firm believer of consistency. Consistency is key in any situation such as working out, going to school and work, learning a new hobby, etc. If you aren’t consistent, you will most likely lose motivation and not reach your goals. When it comes to working out and being fit, staying consistent will 100% help you maintain a healthy lifestyle. Furthermore, busting your butt in the gym will lead to making healthier eating decisions.
So, what is HIIT? HIIT is high intensity interval training and it is a great way to jumpstart your metabolism and get your blood moving fast. At my gym here in Austin, Pure Austin, I attend a HIIT class every Monday evening and for me it is a awesome way to power through a tiring Monday. Our instructor always says “I love Mondays because I have the opportunity to make this week whatever I want it to be.” I believe that’s a great way to look at Mondays! The class is only 40 minutes long because it is so hardcore and powerful. During those 40 minutes we are performing a ton of squats, push-ups, sit-ups, burpees, jump lunges, and so much more. The point of HIIT is to give it all you got for about 20 seconds and then take a 10 second rest before starting again. The duration of breaks should be held short so the body cannot regenerate completely. This form of working out is extremely effective and your body will be feeling the tough love the next day, I promise you that! It is wise not to perform this type of training with no cardio training experience because it holds the risk of injuries.
LISS, on the other hand, is a low intensity steady state. While it may be an easier form of cardio compared to HIIT, it is still quite effective. Since it is a low intensity form of training, you can do it for a longer period of time. Examples of LISS include: running, swimming, walking, biking, or by using the rowing machine, elliptical, and treadmill. The duration of LISS training should last anywhere between 30 and 60 minutes. It is recommended to alternate HIIT, LISS, and strength training during the week while also having a couple days of rest. A big part of seeing improvements is by allowing your body to rest and regenerate. These workouts can be performed at home or in a gym- whichever you prefer!
Some tips before getting started:
– Before photos- you must take photos to track progress and see the changes.
– Equipment such as dumbbells, resistance band, and a stability ball.
– A step tracker such as FitBit or any stopwatch for circuits.
– Motivation to keep you going.
A great fitness and health book I highly recommend is Maria Menounos’ “The Every Girl’s Guide to Diet and Fitness.” Her health and fitness tips will make you want to work out immediately.
Being healthy is the best thing you can do for your body and mind. Good luck and don’t give up!