Taste and Train

High Intensity Workout You Can do Anywhere

Posted: June 18, 2015

Given the busy lifestyle in today’s society, it is no wonder that High Intensity Interval Training (HIIT) has gained in popularity. Recent studies have shown that working out at high intensity, interspersed with periods of moderate intensity can be one of the best ways to get in shape. Depending on the individual fitness level and the technique used, periods of high intensity can range anywhere from a few seconds to a few minutes. The idea is to keep the heart rate at 80-90% of the estimated maximal heart rate (HRmax – see below for explanation) during periods of high intensity while bringing it down to 40-50% of HRmax during active recovery. A 20 to 30 minute HIIT workout can help burn body fat, fire up your metabolism, rev up your heart rate and build strength.

To get you started, I’ve designed a 20 minute HIIT workout which can be done anywhere and without any equipment. All you need is water, a mat and your motivation! Let’s GO!!!!

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So what exactly is HRmax?
HRmax is simply the maximum number of times your heart can beat in a minute during exercise.

Estimated HRmax = (220 – age)

The target HRmax training zone lies between 55% to 90%. Depending on your current fitness level, you should be training between the following levels.

Beginner = 55-64%
Intermediate = 65-74%
Advanced = 75-90%

Thus to calculate your target HRmax training zone, multiply your fitness level percentage with the HRmax formula. The idea behind the above calculation is focus on keeping your heart rate in that training zone during exercise. So for e.g. the target HRmax for a 30 year old Beginner would be:

HR (minimum) = (220-30) * 55% = 105 bpm
HR (maximum) = (220-30) * 64%= 122 bpm

Thus it is advisable that the individual keeps his/her heart rate between 105-122 bpm during the workouts.



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