Pain-Free HIIT Circuits That Burn Fat, Build Muscle, and Save Your Joints

Pain-Free HIIT Circuits That Burn Fat, Build Muscle, and Save Your Joints

We’ve gotten the message. High-intensity interval training is efficient—workouts are under half an hour, and often just a few minutes. And they’re effective. Research finds that HIIT improves athletic endurance, strengthens the heart, cuts body fat, and makes you a happier person. But not everyone’s a fan. For some, all those tuck jumps, burpees, box jumps, and rounds of speed roping leaves them limping the next day. Pounding movements can lead to joint tenderness, or exacerbate existing muscular or joint issues. And avid runners who pound the pavement may want to avoid impact for cross-training workouts.

Fortunately, high intensity doesn’t have to mean high impact. “Lower-impact exercises are great for people with knee or ankle injuries, or anyone heading back into the gym after a hiatus,” says Josh Woodall, a strength and conditioning coach in Temple, Texas. He put … Read the rest

How to Sneak in “Accidental” HIIT Workouts to Boost Your Metabolism

How to Sneak in “Accidental” HIIT Workouts to Boost Your Metabolism

High-intensity interval training (HIIT) has its perks. It’s an express workout, plus there are the big cardiac and metabolism benefits.

Turns out it doesn’t take treadmill intervals to get it done. Researchers have hit upon a twist: High-Intensity Incidental Physical Activity. That’s when everyday physical activities cause heart rates to spike, as well as breathlessness—think running down a bus or train, sprinting up stairs, or doing yard work extra-fast.

According to the new U.S. Physical Activity Guidelines, any moderate to vigorous exercise, for 30 seconds or a few minutes, can boost heart health if done several times during the day.

The key is high-intensity, meaning working at 80 percent or more of max capacity. You’ll know you’re in the zone when you feel an uncomfortable shortness of breath, you can’t have a … Read the rest