High Intensity Interval Training (or HIIT) is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
Not only do you burn more calories during a high-intensity workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
Most people aren't used to pushing into the anaerobic zone, but in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
In addition to increased fat burning and muscle preservation, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
BodyBarre has often been compared to a HIIT workout…..and that’s what makes us so different from all the other well-known barre methods out there. As you know you can create any “type” of class that you want, using the different BodyBarre series to work different body parts, however integrating those famed cardio-bursts throughout your barre series can really push the heart rate UP, turning your BodyBarre class into a HIIT workout!
During these HIIT-style BodyBarre classes, you’ll want to make sure your class is always moving, even after each cardio burst is completed……for instance keep your clients in plies on flat feet, (offering breaks and drinks for anyone who needs one during this time), but give your clients something to DO to keep them moving. Plie pulse in place until you’re ready to move to the next series.
Also, there are no hard and fast rules on WHICH cardio series you have to use; Why not add 2nd and 1st multiple times throughout your class? Or work ALL the series in releve for an extra boost (as well as an extra workout for those calves and feet!). Another killer option is to add 1lb or 2lb weights to your barre workout! People can pick them up and drop them as needed, but you’d be amazed how much intensity a 1lb weight adds to the Cardio Sideline serie!
The fact that we use very little equipment in our workouts helps….research has shown that some equipment like dumbbells can make HIIT less effective because with h.i.i.t., you want the focus to be on pushing your heart to its max, not your muscles.
Summed up, don’t be afraid to add several cardio bursts throughout your classes. Our new “Face The Barre” Series is INTENSE……one client tracked the workout on her Apple Watch and said she burned more calories in class than she did running sprints for an hour!!
Make sure to tell your clients that it’s OKAY to take breaks, be gentle with their bodies, especially if they’re de-conditioned and coming to you to start a new workout regimen. Be encouraging, but don’t call them out for taking breaks….AND make sure to offer challenges to your stronger clients! Push them by offering a releve option, adding a weight, throwing out options for more intense cardio bursts, plank variations, etc.!
Thoughts on any of this? Let us hear from you! And let us know what you’ve come up with that works for your classes and your clients. We love feedback! :)