How Many Days a Week Do You HIIT The Gym?

by | Nov 29, 2017 | Health | 0 comments

You may have heard the word HIIT many times before, especially if you are a into fitness.  For those that are not familiar with this term, HIIT means high intensity interval training.  This may sound extreme and scary to many people, however, I am going to teach you how to make the most out of your gym sessions and explain how you can HIIT it hard in little time.

How Many Days a Week Do You HIIT The Gym? 1

I have found that many people don’t start working out because they are afraid of the time commitment, maybe the gym membership expense,  or even the scary equipment that they don’t know how to use.  All of these reasons can keep a person away from working out, because this exhausts them before they even start.  What if I told you, you can burn a good amount of body fat by putting in 20 minutes a day sweating?  You might not believe me, but I encourage you to give these short workouts  a try for 2 weeks and please message me on social media or through email on how you feel after.

First, you must always check with your doctor before starting a new exercise program if you are under any care.  If you are ready to go and feeling healthy, then here is what you can do either at home or in the gym.  All you will need is a pair of dumbells if you are at home.  For all of these listed, please  begin with a 5-10 minute warm up and stretch before starting.

Here are 3 of my go to sweat sessions that provide maximum calorie burning and post workout calorie burning for up to 48 hours!  

Tabata workout:  You will choose 4 exercises.   My favorites are squats or jump squats, pushups (can  be on knees), burpees (can do walkout burpees), and mountain climbers (can do standing bringing alternating knees to chest).  You will perform the first exercise for 20 sec then rest 10 seconds for a total of 8 rounds.  Take 1 minute rest between exercises when completed then move on to the next one.   These are 4 minutes each equaling 20 minutes of your time!  Feel free to substitute any of the above exercises to whatever your goals are.   To make the most of this session, challenge yourself to get in as many reps as you can during the 20 sec of work.  

My next go to fat burning session are sprints.  You can do sprints on any machine (treadmill, rower, bike, elliptical….or get outside.  Sprinting is one of my favorites and you can ask all my Bikinis and Barbells clients because  they build stamina, endurance, and strength, while leaning you out fast.  You will warm up 5 -10 minutes then start your first sprint for 30 sec as fast as you can, recover 30 seconds, either slowing down or completely stopping to catch your breath.  Try to get 10 rounds of these and you will feel the burn.  Make sure you cool down when done.  

Last, but not least, is my Bootcamp favorite: the 10-1 ladder special.  This is where you choose 3-4 exercises and start with 10 reps, then 9, 8…all the way to 1.  You want to go as fast as you can with little rest between.  I always choose burpees because they challenge my whole body, but if these are too extreme, do something your body can handle.  Grab a pair of dumbbells and do  thrusters (squat and shoulder press them above your head), do pushups and skaters.  

These exercises keep your heart rate up the whole time, but again, you can choose whichever ones that fit  your goals.  As you get stronger, you can add more exercises but I rarely do more than 6.  Perform each exercises 10 times, then 9 and so on.

You can pick any of these  workouts and do them 3 different times in the week with different exercises.  I use all of these workouts monthly and always change up the combinations or machines to target different muscles groups.   The key is to change it up and not do the same thing over and over again.  To get the most out of your workouts,  keep your muscles guessing by adding weight or more reps and challenge different muscle groups.  If you focus only on your shoulders, your legs will suffer and vice versa.    The most important part of fitness is to have fun and not be stressed going into it.

One very important piece of this fitness thing, is not forgetting that a clean eating plan can speed up your results so check your food pantry because you will not get too far eating donuts and french fries on this plan (We can talk about that later).

I do want you to realize that taking 20 minutes out of your day is not only going to give you more energy, it will also  make you feel proud of yourself.    Make it an appointment  to do this 3-4X a week and you will want to thank me and thank yourself.  20 minutes a day can save you from many ailments, wouldn’t you want to be your own experiment?  

Tis the season to be merry, so why don’t you start with yourself so you can spread your cheer all month long!  

Please don’t forget to tag me on Facebook with a gym selfie or a post saying you tried one of these workouts.  Tag me on Instagram @kelleytyan and email me with any questions through my website.  I would love to help you become to the healthiest you can be, especially during the holidays.  

Be healthy and happy!



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I opened the doors of Kelley’s Bootcamp for Women in 2009 with one intention: to encourage, inspire, and motivate people to becoming more healthy and fit. I believe it is never too late to make positive changes that will improve your overall health and wellness and make a significant impact on your life. Let me help you through my bootcamp classes or my online training/coaching programs because we all need a helping hand.