We all want a good calorie burn and there are lots of misconceptions out there about how many calories we burnin a workout. We do lots of interval training at boot camp, but there is science behind how and why it works.
With Metabolic or High Intensity Interval Training, the body burns calories for up to 72 hours post workout! So, you may think that hour on the treadmill is killing it, but running at a slow speed does not require your body to recover much at all. Its that recovery period that is where the after burn is. Think about it like this…
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Your body is a car. You drive that car on a flat road at a moderate pace and it cools down within a few minutes. Now, take that car up a super steep hill as fast as it can go, and its going to take a while to cool off its systems. Obviously a skilled driver is needed, so check in on your form and prioritize it. Then go hard.
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The cooling off period is where the benefits of HIIT out weight the long run (if calorie burn is what you are after). You may not burn 800 calories in an hour of camp, but if you are burning calories for the next 72 hours you are far exceeding the treadmill burn! And you are building muscle tissue which burns way more calories than fat.
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The workout for Monday is a H.I.I.T that eases you into the hour with moderate exercises at longer duration, so don’t push super hard on the first set. Start at about an effort of 40% speed, and each set pick it up by 10% so that by the end of the workout you are pushing your hardest for the bursts.
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Coach Allen and Coach Michelle getting HIIT training certified on Saturday!
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Metabolic Monday!
JULY WARM UP #2
PART 1:
30 seconds work, 10 seconds rest
Jumping jacks
Squats
Step back Lunge
Knee Tucks
Side Plank with rotation R
Side Plank with rotation L
Side Lunges
2 rounds
Run Giant Lap
PART 2:
20 seconds work, 10 second rest
Alternating Rows
Push Ups
Tricep Kickbacks
Hot potato squat
Walking Lunge with weights
Plank up downs
2 rounds
Run School Lap
PART 3:
15 seconds work/15 seconds rest
Squat Jump (can 180 jump if desired)
Dive Bombers
Jump Lunge
Cardio Burpees
Skaters
2 rounds
Run AM LAP
PART 4:
20 seconds work 10 rest TABATA – 6 rounds total (3 rounds each alternating)
High Knees vs Push ups
Run Suicide
PART 5:
20 seconds work 10 rest TABATA – 6 rounds total (3 rounds each alternating)
Bicycles vs Glute Bridge Pulse
Cool Down Reverse AM LAP
Stretching: spinal rotations, forward bend, thread the needle.