Considered to be one of the quickest ways to take your fitness to the next level, the high-intensity interval training of a LES MILLS GRIT workout builds cardiovascular fitness and lean muscle while sending calorie burn through the roof.
WHAT IS HIGH-INTENSITY INTERVAL TRAINING?
High-intensity interval training (HIIT) is any workout that involves short, intense bursts of effort followed by periods of recovery. The idea is that you go as hard as you possibly can for a short time, rest and then do it again.
High-intensity interval training is known to burn serious amounts of fat, seriously fast. But not just any fat. Research shows that specific forms of high-intensity interval training (HIIT) can be key to cutting fat from your tummy.
The intense intervals, particularly the use of the recoveries, allow you to keep reaching your maximum training zone, which is where the results kick in. The HIIT formula can be applied to almost any type of exercise – sprints, cycling, group exercise and functional training.
WHY IS LES MILLS GRIT THE IDEAL HIIT WORKOUT?
Every LES MILLS GRIT™ workout features a variety of functional exercises that are scientifically structured and tested to ensure they drive the heart rate into specific training zones at certain times. Combining intervals of speed training with body weight exercises such as squat jumps and lunges, they are designed to maximize calorie burn during the workout, and beyond. These highly-effective exercises are matched with powerful music, and led by highly skilled coaches who motivate you to push yourself to your max.
WHY SHOULD YOU DO LES MILLS GRIT?
If you’ve reached a fitness plateau, LES MILLS GRIT provides the challenge and intensity you need to take your fitness up a notch. With just a few short sessions a week you can rapidly improve aerobic fitness and increase athleticism. You’ll unleash fast-twitch muscle fibers and grow lean muscle tissue, which is key to burning fat - all while you whittle away the waistline.
HOW MANY CALORIES DO YOU BURN DOING LES MILLS GRIT?
In a 30-minute LES MILLS GRIT workout you can expect to burn around 400 calories* – and that’s just the beginning. LES MILLS GRIT stimulates excess post-exercise oxygen consumption (EPOC), which puts your metabolism into overdrive and helps you burn calories for hours after a workout.
WHAT EXERCISES DO YOU DO DURING LES MILLS GRIT?
High knee runs, burpees, mountain climbers, tuck jumps and squat jumps … these are just some of the moves you can expect in a LES MILLS GRIT workout. The LES MILLS GRIT Athletic option also features functional speed and agility training moves, and if you opt for the LES MILLS GRIT Strength option you’ll do sets of weighted squats, lunges, deadrows, and clean and presses too.
DOES LES MILLS GRIT REALLY GET RESULTS?
Yes! Research shows LES MILLS GRIT improves lean body mass and maximal oxygen consumption, while drastically cutting the risk of heart disease.
LES MILLS GRIT is also recognized as being extremely effective at cutting stubborn and unhealthy tummy fat. There are studies showing how this type of HIIT exercise drives the greatest activation of muscle and fat-burning capacity, and research highlighting how HIIT creates excess post-exercise oxygen consumption (EPOC), meaning your body continues to use oxygen and burn fat long after you’ve stopped exercising.
While the studies results were significant, the length of the workouts was not. Those who incorporated the high-intensity interval training didn’t need to slog it out for hours at the gym – the LES MILLS GRIT sessions they did twice a week were just 30 minutes long. Individuals within the study not only benefited from eliminating inches off their wastlines but also experienced significant increases in cardiorespiratory fitness, sprint speed and arm strength.
HOW OFTEN SHOULD YOU DO LES MILLS GRIT?
While it’s easy to get hooked on the endorphin high of HIIT, you shouldn’t do LES MILLS GRIT more than twice a week. New research reveals optimal results come when you limit the time you spend with your heart rate above 90 percent maximum to 30-40 minutes per week (which equates to two LES MILLS GRIT workouts).
HOW FIT DO YOU NEED TO BE?
If you’re new to fitness, diving head first into HIIT is not a wise move. We suggest you build a good level of base fitness and have a regular routine of cardio and resistance training before you tackle HIIT.
While it’s ideal to have some base fitness, you don’t need to be super fit or strong. LES MILLS GRIT workouts feature simple movements that are relatively easy to master, and while the coaches are there to push you to your max, you can go at your own pace. In fact, if you need to stop to catch your breath it’s a good thing – as that indicates you’ve been pushing your body to the max training zone.
WHAT DO YOU NEED FOR A LES MILLS GRIT WORKOUT?
You’ll need to wear comfortable workout clothes and supportive shoes, and bring your own drink bottle and a sweat towel. Choose the LES MILLS GRIT Cardio option and there’s no need for any additional equipment. For LES MILLS GRIT Strength you’ll need a barbell and weight plates and LES MILLS GRIT Athletic makes use of a bench and weight plates.
Keen to learn more about the transformational benefits of LES MILLS GRIT? Watch what happened when the Les Mills Lab teamed up with Dr. Jinger Gottschall to explore how a specific form of HIIT training, like LES MILLS GRIT, can impact the fitness and body composition of fit and active adults.
*Actual energy expenditure varies depending on your age, your weight, your gender and the intensity of your exercise efforts.
Thanks to Les Mills for sharing! This piece originally appeared on lesmills.com.
