HIIT (High-intensity interval training) is THE buzzword at the moment. The fitness world is flooded with different types of HIIT programmes and a lot of research is being done to show the benefits. Generally speaking, HIIT describes any workout that alternates between intense bursts of activity and fixed periods of light activity or complete rest. The intense burst needs to be “as hard as you possibly can” in order to push your heart rate into the anaerobic zone.
One of the main reasons HIIT has such a following is because it’s great if you just have a limited amount of time in order to work out. Some studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. Other studies have found that after eight weeks of doing HIIT workouts, subjects were able to exercise on a bicycle twice as long as they could prior to the study, while maintaining the same pace.
Love HIIT workouts and Pilates? If you do, then High Intensity Interval Pilates (HIIP).
How Does High Intensity Interval Pilates Work?
The HIIP workout blends traditional Pilates moves with cardio in order to build your fitness quickly by doing each exercise with the burst and then rest method of interval training. For those who are wanting to get back into their fitness routine after life in lockdown, this is a wonderful place to start.
The only equipment which is needed for a HIIP session are sliding discs, which assist with increasing the difficult of each move and speed up your heart rate. No discs? No worries! If you’re working out on a carpet, grab two magazines. If you’re on tiles or wooden floors, you can swap the discs out for thick socks.
Aim to complete each HIIP exercise for 45 seconds, with a 15 second rest in between. Perform three rounds of each move.
Double Leg Pull-Up
Walk out with double leg pull up. This move is great for boosting the strength in your arms, core and legs. It will get your heart rate right up.
Stand up straight with the discs under the balls of your feet and then walk yourself into a plank position. In a slow and controlled manner make sure that you bring your knees to your chest, now lengthen your legs back to a plank position and walk your arms back and bring your body back up to standing position.
This is a challenging move so take your time on your first rep. Make sure that your core is strong and your spine is in a neutral stance. You can make this move more difficult by speeding it up by shooting your knees towards your chest and springing them back out.
Arm Crossovers Using Discs
This movement is not only great for your core but will also have you sweating and shaking in no time at all.
Make sure that you set yourself up in a plank position. Have you hands in the middle of the discs, your shoulders over your wrists, your chest pushing away from the floor, your tummy in and heels pushing away from you. Slip your right hand under your left arm. Then tap your pinky fingers together, alternating one of your hands at a time.
The aim is to make sure that keep your hips stable, like you have two hot cups of coffee on the back of each hip, and you don’t want to spill them. You can modify this exercise by lowering your knees.
Keen on becoming a Pilates instructor? If you are, then you need to do our Pilates Instructor Certification. Read more about it here.