January Training – Hiit Training

January was a good month, I did everything I wanted to. One important thing I needed to sort out was getting my behind back into exercising on a regular basis and leave the “lazy me” and the “I don’t need to exercise me” in 2019. I know I am skinny and very blessed in this area of my life, but believe me when I say skinny people also need to stay fit and healthy. I lost so much muscle strength, I couldn’t even open a peanut butter jar anymore. A flight of stairs left me out of breath and in general I just didn’t feel good anymore.

I have always been fit, and although I didn’t train too hard for Kilimanjaro, I was fit and strong because I did my part for my body. It was after the mountain that I completely stopped and did absolutely nothing for an entire year. And I felt it.

I know it’s going to take a while to get to where I want to be, but that’s ok. You can’t run a marathon without the first step. I am in it to get to the top again. The most important part, I started! I started with Hiit training, walking and yoga. Not everything each day, but everything in a week.

What is HIIT?                                                                                                                    

High-intensity interval training, better known as HIIT, is a form of interval training where you do cardiovascular exercises with short periods of intense anaerobic exercise and less intense recovery periods.  With HIIT you perform as many reps as possible of each exercise at maximum effort for a short period of time, typically 20 – 30 seconds, rest briefly, and then continue to the next move with short breaks in between. This is the optimal amount of time for an anaerobic workout (your body is “deprived” of free oxygen) before the rest period. Most HIIT workouts are not more than 30 minutes long and burns serious energy, helping you burn more fat.  The body will also burn energy long after your workout.  

You don’t have to maintain the intense effort for very long, as bursts can range from 30 to 90 seconds, and entire HIIT workouts can be done in 10 to 30 minutes.

Why are HIIT workouts so effective? 

Working your body in intervals burns more fat in the long run.  When you are jogging at a steady pace for instance, you are doing cardio, but you are not giving 100%.  Meaning your body does not have to work as hard to repair and rebuild its oxygen levels. You also need a much shorter recovery time as you would need from HIIT.  HIIT workouts are great time savers, and it’s one of the best things you can do for your body.                                                                              

When we do high-intensity interval training, the body’s energy reserves are used.  After the exercises our metabolism remains elevated and will continue to burn calories, even for hours after the workout.  Your body will metabolise fat for fuel during the workout and after HIIT exercise your body will tap into fat stores for the energy required to restore it to its normal resting state.

When your body works anaerobically, there is a significant amount of metabolic waste, including hydrogen ions and lactic acid.  This is because you cannot get enough oxygen to your muscles to keep them working properly.  Your body supplements that oxygen with the lactic acid and when lactic acid is produced, adrenaline comes with it, creating fat burn and muscle build up.  

During the repair process, the body will produce high levels of human growth hormone, testosterone and insulin-like growth factor-1; this repairs damaged muscle proteins, which increases muscle volume and definition.

HIIT may boost metabolism, improve blood pressure, and reduce blood sugar. 

HIIT is very effective, but it places a tremendous amount of stress on the body. So, allow for about 48 hours between HIIT exercise sessions which allows for full replenishment of energy stores and repairs involved muscle tissue.  You can still exercise the day after a HIIT session – just keep your activity low and moderate. It is recommended that you do HIIT training 2 – 3 times per week.

If you do HIIT regularly, you need to mix up your routines – you might get bored if you do the same routine regularly, and your progress might also plateau. There is also a chance of injury if you do the same repetitive movements over time without recovery time.

HIIT EXERCISES                                                                                                                

The structure of work phase and rest phase is set in stone, but the great thing about HIIT is that you can choose any exercises you’d like to include in your workout.  You want to combine several different compound exercises with your HIIT workout.  These are exercises that use more than one muscle group at a time – great for getting the heart rate up, switching muscles to gain strength and burning a lot of calories.

Examples of exercises you can include in your HIIT workout:

Plank Jumps     


Mountain Climbers                                                                                                               


High Knee Run                                                                                                               




Squat jump forward and spin                                                                                                


Example of HIIT workout:

No More Excuses

I do this at 4am in the mornings, before my family wakes and before my day gets busy. If we want to see a change and make the changes to our lives, we have to sacrifice things and make it happen. I aim to join the gym soon, but until I do I am very happy with my progress and all this in the comfort of my own living room. Don’t let a gym membership come between the old you and the new you.

If you want to change your lifestyle, improve your health and change the old you into a better version of the current you, sign up and follow my journey I have planned for 2020. This is my year to make drastic changes because I have even bigger plans for 2021, the year I turn 40!

I am up to a lot of things which I will share on the blog, but if you want to see what I do every day, follow me on Instagram where I share all the crazy things I am trying for a better life and better health.

Have an awesome day, and good luck with getting that booty back into shape. I know it’s not easy.

Much love

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