Get Leaner Faster with HILIT | Erin Stern Training Explained

Want more fitness tips and workouts for women? Check out the Erin Stern Fitness programs at... http://fit.erinstern.com Get Leaner Faster with HILIT | Erin Stern Training Explained HIIT cardio is time-saving, can help you build muscle, and can increase metabolism for 24-48 hours after training (EPOC)... ...but HIIT can be taxing, especially when combined with resistance training. If you're hitting the track and sprinting, you're causing a lot of eccentric force on your muscles, which causes soreness and can hinder performance for days after, while you're recovering. If performed correctly, HILIIT (and HIIT) should only be done 1-2x per week. Both HILIT and HIIT hard on the central nervous system, so your body needs time to recover. With HILIT, focus on exercises that are mostly push-based or concentric-based. This will limit the amount of eccentric force placed on your body and will limit overall soreness. This includes the spin bike, assault bike, stairs, rower, elliptical, swimming, hills, sled, and jump rope. In general, here are the guidelines for structuring a HILIT workout: Duration of each sprint: 7-30 seconds (must be a 7-second minimum) Number of sprints - 4-16 This depends on sprint duration, level of fitness, and goals. For shorter sprints, you’d typically do more..and you’d do fewer longer duration sprints. Aim to get your heart rate up to 80-90% of max during each sprint. To figure out you maximum heart rate, use this equation: (220 - age) x 0.8 This will give you a good starting point for a target heart rate to reach while performing HILIT. Use a chest heart rate monitor, like Whoop, or manually take your heart rate immediately after the "sprint". Wrist heart rate monitors aren't accurate or quick enough to get a good reading. Take full recovery between sprints to allow you to go all out again. To calculate your full recovery heart rate, use this equation: (220 - age) x 0.6 You want to get to 60% of your max before beginning again. This will allow you to go all out for your next interval. You may rest 1 minute between sprints, or you may end up resting for 4 minutes. Sprints have a cumulative effect, so your recovery time between sprints will increase the further you get into the workout. To start performing HILIT workouts, try this one: 3-4 rounds of between 15-30 seconds of all out effort. Each week, increase volume by around 10% to ensure progression. Start low and build up! Workouts should last between 10-25 minutes, recovery time included! Want more HILIT training tips? Comment and let me know :) Thanks for reading and for watching! Consider subscribing to the Channel:    / @erinsternfit   Fitness Blog | https://www.erinstern.com/blog/ INSTAGRAM |   / 2x_ms_olympia   FACEBOOK |   / erinsternfitness   PINTEREST |   / erinsternfitness   TWITTER/X |   / erinsternfit   BUSINESS CONTACT | [email protected]