Damy’s Athletic Conditioning & HIIT Training

The perfect way to compliment your Pilates workouts and increase your fitness levels – ideal for a busy schedule

Do you love cardio but can’t seem to find the time to run. Do you feel you daily cardio routine is great but not exactly helping you shed those extra pounds? HIIT training is the ideal workout for a busy schedule! Research has proven you can achieve more progress in a 20 minute HIIT workout 3 times than the same session jogging on a treadmill for one hour.

The American College of Sports Medicine studies proved that in just 2 weeks of HIIT training sessions (three times a week) it improved the body’s aerobic capacity compared to as much as 6 – 8 weeks of endurance training. High Intensity interval training is a training method in which low to moderate intensity levels are alternated with bursts of high intensity intervals. This training method boosts your metabolism and gets the heart pumping in a training session that lasts about 20 minutes.

The beauty of this method lies in its ability to keep your body burning fat even after you have completed your training session. Now for the science bit, which is refers to the phenomenon known as EPOC (excess post-exercise oxygen consumption). When HIIT training your body has not got the ability to bring in enough oxygen during periods of High intensity. Therefore the body must accumulate a “debt” of oxygen post-workout in order for the body to return to its normal state. This is the reason why the body’s metabolism is boosted for hours even after you have completed your workout!

This following 20 minute cardio HIIT session can be sculpted to suit your cardio activity be it swimming/running/hiking or walking and will ensure that you gain the biggest calorie burn in 20 minutes.

Here is my weekly fat burning metabolism HIIT routine I use hiking and spin biking to compliment my Pilates workouts.

I use this method and then progress the intervals by shortening the length of time between intervals and increasing the number of intervals. Beginners HIIT session should follow the following formula. If this session is too intense for you increase the duration of the recovery intervals and build up the intensity of the HIIT sessions week by week:

Step 1
O minutes – 5 minutes
Warm up , moving at a slow controlled pace to warm up and activate your muscles

Step 2
5 minutes – 6 minutes
Up you tempo and increase your pace to go as fast as possible for example if running go into fast sprint mode. (Maximum intensity)

Step 3
6 minutes -7.25 minutes
These minutes should be for active recovery, which will slow down the heart rate. (60 -70% of your maximum heart rate)

Step 4
7.5 minutes – 18.5 minutes
Repeat step 2 and Step 3 , alternating intensity levels 5 times

Step 5
18.5 minutes – 20 minutes
Cool Down and give yourself a well – deserved tap on the back!

This HIIT Programme looks good but still do not have the time to fit it all in to your busy schedule? Fear not….Pop into any of our Athletic Conditioning Classes at any of the Platinum Pilates studios where athletic conditioning and HIIT is a key component of these amazing classes! Look good and reap the rewards of amazing, challenging workout with intense dynamic Pilates sequences.

Join our Team for an always intense and enjoyable workout @Platinum Pilates