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Get fit with a plan: high intensity interval training

Reaching your fitness goals is always easier with a plan.

Being fit is achievable for everyone, and there are just two basic points to keep in mind.

  1. Consistency is key. You have to exercise regularly. Three to five workouts per week will get you there.
  2. Exercise progression produces results. Gradually increase the type, time or intensity of your workouts to get results. If you’ve started walking, gradually progress to speed walking, then light jogging and then maybe even running. As your body finds balance and adjusts to your program, you’ll need to continue to find more challenging workouts.

High Intensity Interval Training

High Intensity Interval Training (HIIT) is a great way to train to get results. If you want to be stronger, faster and more powerful, this type of training can get you there. It’s also a great way to melt away fat and look fit!

Classes like Tabata, Bootcamp, Cross-Fit and P90X are now trending in the fitness industry. Interval training typically means alternating between work and recovery, usually at 1:1 or 2:1 ratios (like Tabata). High intensity means hard. You’ll do box jumps, push weights across the floor, run, pull, lift, even crawl!

You can work as hard as you’d like during the work intervals, but the recovery is just as important for success. It’s easy to get caught up in trying to keep up with the fittest participants, but if you can apply the principles of your progression in the group workouts you can get great results! You’ll feel spent at the end of the workout, and for most of us that’s a sense of accomplishment.

But be aware, this type of training is tough and can cause injury if you’re not careful. Fitness professionals recommend that you have a base fitness level before you jump in. You need to have mobility, flexibility, coordination, balance and core strength.

HIIT classes are meant to be challenging, and encourage you to dig a little deeper than you thought you could. For best results and to reduce chance of injury, guidelines suggest you schedule HIIT workouts into your program three times per week, but just one or two sessions a week is a great way to start.

Benefits of HIIT

  1. Efficiency: HIIT is the ideal workout for a busy schedule.
  2. No equipment necessary: running, jumping, high knees, lunges all work great!
  3. Healthy heart: HIIT will get you into the anaerobic zone (that amazing place where you feel like your heart is about to jump out of your chest). 
  4. Lose weight, not muscle: unlike cardio, HIIT helps you hold onto that hard-earned muscle.


If you’re interested in high intensity fitness interval training we have a range of classes and expert trainers that can help you get the results you want! Check out our class schedule for more information or contact Member Services at 604 895 5777 / memberservices@ywcavan.org.

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