How are your carbs doing? If you feel like you need to catch up, you can check out weeks 1, 2, 3, 4, and 5 if you want to, or just join us here in week 5.) I’m here with your sixth tiny change this week, and it might take you just 20 seconds to try it.
Prefer to see a video instead of reading? Check out this week’s tip on our YouTube channel instead.
As you may already know, I named my studio Tiny Fitness because I know that the tiny changes are the ones that bring us the biggest results. If you’re tired of starting and stopping, getting “on” and “off” the wagon, plugging away on the treadmill but not seeing any results, or just not sure where to start your fitness journey, this series is for you.
I’ll be posting tips on the blog (use the box on the sidebar to subscribe via email), Facebook, Instagram, and YouTube each week for 11 more weeks. If you miss a day (or more) of work or a week (or more) of tips, just jump back in when you’re ready. You don’t have to “make up” or “catch up” on anything you’ve missed – just keep swimming along with us and we will all make it to the finish line together with some amazing results.
Week 6: Add one HIIT workout to your week.
Check out this week’s YouTube video to find out a little more about HIIT, or follow along with me in a four-minute HIIT workout here. I’ve also written before about why some folks shouldn’t do HIIT (along with some of the technical details about HIIT), and, as always, you should trust your body and consult a professional before trying something new.
Let’s HIIT it!
I use several HIIT formats with my clients, but the most common one I reach for is 20 seconds of hard work, followed by 10 seconds of rest. In this week’s video workout, I use jumping jacks, modified (zero impact) jumping jacks, scissor jumps, squat hops, and cross jacks to give you some variety, but you can use any cardio moves you like.
There are HIIT workouts online that include strength moves like squats and push-ups, but I am not generally in favor of performing strength moves as quickly as possible, and all work done during a HIIT workout should be at the maximum intensity you can muster – that’s why the intervals of work are so short!
It sounds too hard.
Just start with 20 seconds, or maybe two intervals back to back (20 seconds of work, 10 seconds of rest, and then 20 more seconds of work)! The zero impact jumping jack modifier is also still a killer workout if you do it right.
And while HIIT workouts should always make it pretty tough to breathe, nothing should hurt while you’re working or immediately after. If you’re jumping, always maintain control of your core, land with soft or bent knees, and try to land silently.
It sounds too short to be a good workout.
If you work as hard as you should, four minutes is plenty! As you get fitter, it is possible to chain a few four-minute blocks together, vary the workload by changing the timing of your intervals, and incorporating different movements to increase the challenge. (I teach a 45-minute HIIT class here in Houston, so I’ve got a ton of tips for you if you can already do 30+ jumping jacks in every 20-second interval and recover to your baseline heart rate within a minute of completing your tabata!)
Will I lose weight with just a four-minute workout?
Actually, you might. HIIT training (done properly) targets stubborn fat that is stored because you’ve been stressed out, like belly fat, and also changes the way your body manages energy – aka food. It can also convince your body that you’re younger than the calendar says you are, and it might even cut your diabetes risk. There are so many great benefits of HIIT, and they start with your first 20 seconds of work!
Always make sure to consult your health or fitness professional before modifying your fitness program, and work at a level that feels right for you. If you need to stop at any time, stop!
Need more accountability for these 16 weeks? Comment on our Facebook post for each week’s challenge and I will check in with you to make sure you’re still hanging in there!
