August 3, 2015
Every betch knows that staying in great shape means you need to get your ass to the gym. A diet consisting of #140 tequila and cheese fries may have kept your summer body in tact when you were seventeen, but you’ve probably noticed as you’ve gotten older that you’ve needed to work a little harder for your summer body. Here’s the thing—we obviously don’t have hours to spare at the gym. We’re busy. Sometimes a betch only has about thirty minutes in a day to burn some calories—and lucky for you, that’s all you need.
Let me introduce you to your new workout buddy, HIIT. HIIT stands for High Intensity Interval Training, and although it sounds scary, HIIT is the fastest, most efficient way to burn fat and get toned.
HIIT workouts are known for being intense bursts of exercises done in short intervals at maximum effort, spiking your heart rate to continue burning calories for up to a day after your workout ends. This after-burn effect is called EPOC, excess post-exercise oxygen, and it explains why these short bursts of maximum intensity keep your body in “burning mode” even hours after you leave the gym. That’s right, you’re still burning calories at brunch an hour later and at happy hour that night. After all, there’s a reason why celebrity trainers like Kayla Itsines and Jillian Michaels swear by the HIIT method. HIIT workouts speed up your metabolism in a way that steady-state exercises can’t do, which explains why twenty minutes of HIIT is more effective than an hour of jogging on the treadmill. Trainers use HIIT training methods like Tabata (20 second intervals with 10 second rest periods) and AMRAPs (as many reps as possible in a minute) to ensure that you are getting your heart rate as high as possible in that interval, and then bringing it to a rest.
Aside from the workouts being super short, you don’t even need to leave the house to get a good workout! Full-body movements that combine both cardio and strength include burpees, jump squats, mountain climbers, and even jumping rope. But if you do have access to weights, don’t be scared to use them in your workouts. No, you won’t bulk up like a bodybuilder—yes, you will get stronger, leaner, and faster.
So, if I were you, I would cut that workout playlist in half, hop off the elliptical, and start training like a real betch—quickly and effectively. Get ready to make HIIT training your new BFF and expect to look hotter than ever in half the time.