High Intensity Circuit Training (HICT)
As with all my programs, intensity is the KING! It is everything and it needs to be applied in your workouts. So during your high intensity circuits you need to go hard! You need to give 100%!!! Why? Well there are a lot of reasons why HICT is the bomb, including….
High intensity workouts are brilliant because you get so much more bang for your buck! They are generally done within short time frames so their ideal for any busy schedule. You can do it quickly before work, after work, during your lunch break – whenever! And research has shown that you can achieve better results with regular short 15 minute high intensity workouts than you can grinding away on the elliptical for an hour – boring!
Burn More Fat
The coolest part about HICT is that you continue to burn MORE calories in the 24 hours AFTER your workout than you do after a lower intensity activity ie a steady paced run. Why is that? Well it’s due to a little thing called EPOC: Excess Post-Exercise Oxygen Consumption. When we work out really hard our muscles burn and we become out of breath. This is due to a build up of Lactic Acid within the muscles and our oxygen levels becoming depleted. When you stop the workout, your body has to keep working to rid the body of lactic acid and replenish the depleted oxygen which results in calories continuing to burn while the body repairs and recovers.
Most people aren’t used to pushing their limits in workouts and rarely enter what’s known as the anaerobic zone – that place where you think you may be dying can’t breathe. But there are huge benefits to training anaerobically. One benefit is directly related to our hearts. HICT has been shown to make our hearts more efficient and able to increase its capacity for work. One study performed on cyclists found that after 8 weeks of HICT workouts, the cyclists could cycle for twice as long as they could before the study, while maintaining the same speed.
No Equipment Necessary
Perhaps the best part about HICT is that you don’t need ANY equipment to do it!! Just using your bodyweight is enough resistance to really get your heart rate up. You are a walking gym! There are no excuses now!
Lose Weight, Not Muscle
A really common problem amongst dieters and fitness freaks is that many times we lose muscle along with fat. Dammit! And traditional low intensity exercises like spending an hour on the treadmill is the quickest way to do this. Weight training and HICT allows us to hold on to our hard earned muscle whilst ensuring that most weight lost is coming from our fat stores. Winning!
Just when you thought there couldn’t be any more benefits to HICT! So not only does it encourage fat burning and muscle preservation, it also stimulates the production of Human Growth Hormone (HGH) by up to 450% during the 24 hours after you finish your workout!!! HGH is responsible for slowing down the aging process and encouraging increased caloric burn by revving up our metabolisms.
Not sure where to start with HICT? Let us show you how!
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