Did you know that BollyX is based on High Intensity Interval Training (HIIT) principles?
If you are tired of doing the same boring 30-60 minute steady-state routine on a cardio machine and NOT seeing results, try a HIIT workout that involves alternating short bouts of high intensity (heart rate elevating) movements with a brief recovery period.
Benefits of HIIT: Increases aerobic capacity and endurance, increases calorie expenditure during and after session (EPOC^), trains the aerobic and anaerobic systems, minimizes muscle loss and burns more fat compared to traditional steady state cardio, increases metabolism
A HIIT workout is challenging and requires focus. Forget being comfortable while reading or chatting on the elliptical or bike. With HIIT, you will feel your heart pounding out of your chest and slightly breathless – but also exhilarated at the same time! You may not thoroughly enjoy the workout in the midst of a HIIT session, but no one ever regretted giving 100%. In fact, within minutes after a HIIT workout, you’ll feel energized; within weeks, you’ll see changes in your physique.^^ Any exercise that gets your heart rate up counts as interval training.
Interval training ideas for the gym:
BollyX dance fitness! We may be a little biased, but we think BollyX is the most fun HIIT workout that’s out there. We’re having too much fun rocking out to performances that we forget how high our heart rate is and how fit we are becoming (also consider other HIIT-based group exercise classes like Boot Camp, Kickboxing/boxing, Cycling).
Jumping rope 30s jump: 30-60s rest
Rowing 30s row as fast as possible: 30-60s row slowly
Cycling 1m standing climb w/ resistance: 1m easy, seated
Treadmill 1m sprint or hill run; 1m walking/slow jog
Elliptical 1m speed w/ resistance; 1m slower pace
Gym floor 30-60s of jumping jacks, high knees in place, tuck jumps, plyometric exercises with or without a Bosu, box jumps, sprinting up stairs, burpees, lunge/squat jumps, etc. followed by 1-2m of rest.
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Some important numbers to know:
Target heart rate (HR) in beats per minute (bpm) for the average person but will vary depending on age and fitness level
• Resting ~60-80 bpm
• Warm up/cool down ~100-120 bpm
• Interval 150-180 bpm
• Recovery 120-140 bpm
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*Interval training is very intense and may not be suitable for everyone especially if you are just starting an exercise program. Please consult with a trainer or physician before doing an interval training workout, or modify the intensity according to your fitness level.
^Excess Post-exercise Oxygen Consumption (i.e. after-burn, calories expended above resting values): metabolism is elevated up to 24 hours after a HIIT session compared to a steady-state cardio session.
^^Don’t negate your physical efforts during a HIIT workout by eating poorly. To see positive results, you must eat a healthy diet in addition to efficiently exercising on a regular basis.