<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">I love HIIT. HIIT stand for high intensity interval training. It's a highly effective training program that can get you in the best shape in </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">the </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">least amount of time. Since I am a mom I don't have 2hours a day to devote to a gym, my time is limited. I now use HIIT to train and love it. Instead of taking so many rest</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> between set</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> like I had been previously been doing in a gym I can do much more in less time.   It allows me to be more present with the exercise I am doing and not have to worry about  counting repetitions. It can be more </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">or less </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">challenging so if you are a beginner do what you can and take longer rest</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">. Remember when you stay in </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">y</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">our comfort zone you don't have the results you want. We have to get out of our comfort zone to get where we want to be. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">For example if you </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">have </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">been doing</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA"> a</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> long session , 30-60 + minutes of cardio vascular exercise like walking on </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">a </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">treadmill or using the elliptic, it would be a good idea to switch thing</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> up. You can warm up for 5 minutes then do 30seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">of </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">fast pace walking. Do 5-10 intervals like these and then your regular stretch. That way you will burn more calories and improve your overall fitness. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">I use HIIT for strength training as well. There are so many different way</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> of doing it but </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">I </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">want to share with you my favorite ways of doing it. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">1- choose four different strength exercise</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA"> for</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">2- Tabata timing is 20 seconds on, 10 seconds off and 8 rounds of it for a total of 4 minutes. This can be perform</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">ed</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> that you alternate. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">3- 12/8 is an other of my favorite</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. A total of 1 minutes. For example full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA"> for</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> a total of three time</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">. This interval is only a minute but so intense. </span></span></span>

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<span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">4- another simple interval that can be use</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">d</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> is 45 seconds on, 15 seconds off and do 6 rounds. I usually use 2 different exercises or alternate side. For example step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">my </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>

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<a name="_GoBack"></a> <span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">I use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I've even thought </span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">of using it in </span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">Yoga interval</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> using similar techniques to switch thing</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> up. </span></span></span>

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<span style="color: #000000;"> <span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">Have you use</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">d</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"> them before? What is your favorite HIIT? Let me know your thought</span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;"><span lang="en-CA">s</span></span></span></span><span style="color: #000000;"><span style="font-family: UICTFontTextStyleTallBody, serif;"><span style="font-size: medium;">.</span></span></span>