Let’s HIIT It! Join the Challenge

Four Weeks Just for You

Fact: Inactive adults lose between 3% and 9% of their muscle mass per decade after age 30. This results in a slower metabolism and may lead to dreaded weight gain. Yikes!

Truth: We Don’t Have to Take This Lying Down

The good news is that we can build muscle without fancy equipment or going to the gym — with High Intensity Interval Training, or HIIT: quick, intense bursts of energy followed by short recovery periods.

When done regularly, a HIIT routine packs a bunch of potential benefits into just a few minutes, including:  

• Burns calories in less time
• Helps burn fat and build muscle
• Shows greater benefits to the heart than continuous cardio
• Keeps metabolism high for a longer time

During the High Intensity portion of a HIIT program, your heart rate should be elevated to at least 80% of your heart rate maximum. How do you know what that is? Use this helpful equation: 220 – age = maximal heart rate x .80 = 80% of heart rate maximum. If you don’t have a heart rate monitor, no worries! Go at an intensity that feels like an 8 out 10 to you if you were to rate your effort on a 1-10 scale.

The 4-Week HIIT Challenge

We’ve created a 4-Week HIIT Challenge to help you build muscle, boost your metabolism and, most of all, have fun! No crazy moves and no equipment necessary, but we do encourage you to invite friends and family to join the challenge too!

Here it is: Five days a week, take a brisk 30-minute walk followed by our HIIT beginner training routine. Each week, the amount of time you perform the exercises will increase, so always listen to your body and modify any moves as needed. Don’t forget to check with your provider before starting a new exercise routine.

Try the challenge using the moves and calendar below! Share any pics using #HPNHiitChallenge.

Ready, set, HIIT It! Good luck!

Your wellness is our success! Join us for our Nourished Mind and Body Weight Management Webex. To find out more information about Nourished or schedule a telephone consultation with a health coach or registered dietitian, please call HPN’s Health Education and Wellness at 702-877-5356 Monday through Friday, 8 a.m. to 5 p.m. Pacific time.