-So, just how do you perform HIIT?

Simply put, HIIT is based around this concept: Go fast then go slow. Repeat. You can perform HIIT routines on pretty much any machine you want like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep bursts of speed at around 90%-100% of max effort.

Here is a sample HIIT routine:

Sprint 20 Seconds

Rest 10 Seconds

Repeat 4-8 Times

Or

Sprint 15 Seconds

Rest 5 Seconds

Repeat 4-6 Times

These are just samples, you can change it however you want (you could even use distance instead of time). Remember though, HIIT is based around concept of fast bursts of work. Also, to continually challenge yourself and also to continually make progress you should increase level of effort required. You could add extra sprint cycles to routine, shorten rest periods, lengthen sprint periods, try to run farther in set amount of time, or (if you are going for distance instead of time), try to complete distance in a shorter amount of time. When starting out on your HIIT routine, don’t kill yourself first time though. You may have to work your way up, don’t be afraid to start out at a low intensity with low sprint times and high rest times.

-What Are Benefits of HIIT?

--Major Increase in Fat Loss

In a study done by Tremblay and other authors, two groups were assigned different training regimens. Group A performed regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In end results of each group were recorded. Group B lost nine times more fat than Group A and in 5 weeks less! (1)

--Increased Lactic Acid Threshold

1) Try to relax and don’t be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all more likely to stay off because you’ve lost them gradually.

You definitely should not be thinking about weight loss at all in early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed.

Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all changes and adjustments that come with having a new baby, it’s all more important to take a slow and steady approach so you don’t add to your stress level.

And speaking of stress, recent research shows that when you’re stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it’s having a nap, a warm bath, or receiving a relaxing back massage.

2) Eat well and nourish yourself with healthy foods so you’ll have energy you need to care for yourself and your baby. If you restrict your calories you’ll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby.