Bootcamp Austin

What is HIIT? High intensity interval training (HIIT) is a form of exercise that alternates between intense bursts of physical activity and periods of recovery.
It can be as simple as alternating jogging with walking, or doing 20 seconds on the rowing machine followed by 40 seconds off. The idea behind high-intensity training is to give your body an intense workout so it will react by increasing its metabolism and burning more calories for up to 36 hours after the intense workout. With this type of exercise, you don’t need to spend hours at the gym: typically just 10 minutes twice a day may produce dramatic results.
But before you jump into any new fitness routine, there are some things you should know about how to start HIIT safely and effectively:

1. Don’t overdo it.
Just because HIIT is intense doesn’t mean you should do too much, too soon. Start with a lower intensity and work your way up to higher levels as your body adapts.
When you’re starting HIIT, it’s important to ease your way into it. Start with just a few minutes of intervals and work your way up as your body gets used to the intensity.

2. Don’t forget to warm up.
A good warm-up is key to avoiding injury and getting the most out of your workout. Warm up your muscles with some light cardio and dynamic stretching.
A good warm-up is important before any type of workout, but it’s especially important before high intensity interval training. Make sure to do some light cardio to get your heart rate up and dynamic stretching to warm up your muscles.

3. Don’t forget to cool down.
Just like with a warm-up, a good cool-down is essential for preventing injuries and helping your body recover. Cool down with some lighter cardio and static stretching.
A good cool-down is important after any type of workout, but it’s especially important after high intensity interval training. Make sure to do some light cardio to help your body recover and static stretching to relax your muscles.

4. Don’t forget to hydrate.
HIIT is intense, so it’s important to keep yourself hydrated throughout your workout. For every 20 minutes you spend doing HIIT, drink 17 ounces of water or a sports drink.
When you’re doing high intensity interval training, it’s important to stay hydrated throughout the workout. Drink about 17 oz of water for every 20 minutes you spend working out.

5. Don’t forget to eat.
Your body needs the energy to power through those intense intervals, so don’t skip meals before your workout.
It’s important to eat a healthy breakfast within an hour of your workout if you plan on doing high intensity interval training first thing in the morning. If you do it at another part of the day, make sure to have a healthy snack
HIIT can be a demanding workout, so you need to make sure you’re fueling your body properly before and after your workout. Eat a balanced diet with plenty of protein and carbohydrates.
When you’re doing HIIT, it’s important to fuel your body properly. Eat a balanced diet with plenty of protein and carbohydrates to help your body recover from your workout.

6. Don’t forget to rest.
Your body needs time to recover between HIIT workouts, so don’t do them every day. Give yourself at least one day of rest between workouts.
Rest is just as important as working out when you’re doing HIIT. Take at least one day of rest between workouts so your body can recover properly.

7. Don’t be afraid to modify.
Not all exercises are appropriate for beginners, so don’t be afraid to modify the exercises as needed. Start with basic exercises and work your way up to more challenging ones.
When you’re starting HIIT, it’s important to start with basic exercises and work your way up as your body gets used to the intensity.

8. Don’t be discouraged if you can’t keep up with the more experienced exercisers.
Just because they’re faster or doing more reps doesn’t mean you’re doing it wrong. Take your time and focus on your own performance.

9. Don’t give up.
HIIT can be tough, but don’t give up if you can’t keep up with the more experienced exercisers.
HIIT can be tough, but don’t give up if you’re struggling to keep up with the more experienced people in your HIIT class or workout session. Everyone starts somewhere and nobody is expected to master high intensity interval training on their first day.

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High-Intensity Interval Training is a type of exercise where you switch between periods of (almost) all-out intensity and low-intensity recovery. HIIT training is very effective at improving your cardiovascular fitness, burning calories and toning muscle. HIIT training is a form of interval training, which consists of short bursts of high-intensity exercise alternated with brief periods of rest or low-intensity activity. HIIT workouts are designed to push your body hard and then give it a chance to recover, repeating this cycle multiple times throughout the workout. HIIT workouts are typically much shorter than traditional aerobic workouts, but they are much more intense.

One of the benefits of HIIT training is that it helps to improve your insulin sensitivity, meaning your body is better able to deal with sugar and carbohydrates. HIIT has even been shown to boost your post-workout calorie burn for up to 38 hours after you finish working out!

If you need to lose weight, HIIT workouts are great for this as well. One study found that people who did HIIT training three times a week lost nine times more fat than those who performed regular aerobic exercise five times a week. What’s more, you can achieve the same or similar results with just two HIIT workouts per week.

If you’re looking for an efficient way to get in great shape, HIIT is the way to go.

Below are some examples of HIIT exercises you can try at home or whenever you have access to equipment:
Jump rope – Start by standing on the center of the string with both feet together. Jump one foot out and land with your heel on the ground first, then the ball of your foot. Jump back to the center and repeat on the other side, alternating feet after every jump.

Jump Rope Burpee – Start by standing up straight with hands at your sides, then jump both feet into the air while raising your arms in front of you so they’re pointing toward the ceiling when you land in a pushup position. Do a pushup, then quickly jump your feet back up to your hands and stand up straight. Immediately jump into the air again and repeat the sequence.

Sprinting – Sprint as hard as you can for 30 seconds, then walk or jog for 30 seconds. Repeat this cycle for 10 minutes.

Mountain climbers – Start in a pushup position with your arms straight. Bring one foot toward your chest and drive your knee toward the sky, then put it down and bring the opposite leg forward. Alternate back and forth as quickly as possible without resting for 30 seconds.

Burpees – With feet shoulder-width apart, squat all the way down like you’re about to sit in a chair, then jump your feet back into a plank position. Next, kick your feet out behind you and stand up quickly to complete one rep.

Jump squats – Stand with feet shoulder-width apart, toes pointed forward or slightly outward. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Jump as high as you can, swinging your arms upward as you rise. Land softly, absorbing the impact by flexing your knees and hip muscles.

Chariot Sprints – Sit on the edge of a Chariot facing outward with hands on the handles. Lean back so that you’re holding yourself up with your hands and your feet are off the ground. Now, use your arms and legs to propel yourself forward as quickly as possible, then pull back with your arms and legs to return to the starting position. Repeat for 30 seconds.

These are just a few examples of HIIT exercises. There are many more that you can try depending on what equipment is available to you. What’s important is that you switch between periods of (almost) all-out intensity and low-intensity recovery, rather than doing one at a time.

I hope this blog was insightful. Check out our site for more insights about (High-Intensity Interval Training.

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About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, and Pilates to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!

High Intensity Workouts: Are They Effective?
There has been a lot of buzz about high intensity workouts. The New York Times Magazine devoted its entire back page to the subject. The Eastern European countries became powerhouses in international sports based on their training system which is centered around high intensity workouts.

High intensity workouts are, by definition, all out efforts for a short period of time (typically 30 seconds up to 2 minutes). These workouts are meant to be intense and very demanding in order to lose weight quickly.

The theory behind high intensity workouts is that by working at a high intensity, you burn more calories in less time. The body also continues to burn calories after the workout is over. This is called the after burn effect.

The idea behind these types of workouts is that when you finish, your body needs time to recover from the stress it experienced during the workout. During this recovery time, its metabolism speeds up and burns more calories, even when you’re not working out.

This all sounds great in theory, but does it actually work? Are high intensity workouts effective for weight loss?

There is some evidence that high intensity workouts are effective for weight loss. One study showed that women who did high intensity interval training lost more weight and body fat than those who did moderate intensity cardio.

Another study found that both high intensity and moderate intensity workouts resulted in significant weight loss. However, the group that did high intensity workouts lost more weight overall than the moderate intensity group.

Another study done at the University of Western Ontario showed that HIIT causes more calories to be burned after a workout is completed. This is because people who did HIIT burned more calories after the workout ended, as their metabolism was elevated at a higher level for a longer time.

In addition, they also burned fewer calories during the workout than those who did traditional cardio. A lot of that can be attributed to muscle loss and general fatigue. Evidence also shows that high intensity workouts can lead to better appetite control and increased feelings of fullness, which can improve overall weight loss success.

However, there are some downsides to these types of workouts. Some people find them too difficult or too time-consuming. They can also be dangerous if not done correctly.

In addition, high intensity workouts can cause significant muscle breakdown and fatigue which can put you at risk for injuries. They may also not be appropriate for everyone. Women who are pregnant or breastfeeding should avoid high intensity workouts, as should people who are new to exercise or have any health conditions.

Overall, high intensity workouts seem to be effective for weight loss. They burn more calories in a shorter amount of time, and they also cause the body to continue to burn calories after the workout is over. However, they can be dangerous if not done correctly, and they can also lead to muscle breakdown.

So, are high intensity workouts effective for weight loss? Probably. But they’re not for everyone and you need to be careful when trying them. If you’re interested in giving them a try, start slowly and make sure you’re following a safe and effective routine.

There you have it – high intensity workouts: Are they effective for weight loss? The answer is a resounding yes! But please remember that these workouts are not for everyone and should be done with caution. If you’re interested in giving them a try, start slowly and make sure you’re following a safe and effective routine.

About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, Pilates, and barre work to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!

Staying in shape can be a daunting task. There are so many different exercises and workout programs to choose from, it can be hard to know where to start. If you’re looking for an efficient, time-saving workout routine, high intensity interval training (HIIT) may be the perfect choice for you.

What is HIIT?
HIIT is a training method that involves alternating between brief, intense exercise and less intense recovery periods. The high-intensity segments of the workouts elevate heart rates to improve cardio fitness, and they push muscles to their farthest point of development without causing injury.

Workout Structure
The biggest part of HIIT is the intensity. Just as its name implies, HIIT is all about going at a high intensity. The duration of each workout will depend on your current fitness level and goals, but workouts typically last anywhere from four to 30 minutes.

HIIT sessions should include three or four intervals that consist of varying periods of work and rest. Each interval begins with a period of intense work, which is then followed by a period of rest or lower-intensity activity. The number of intervals you complete will depend on the duration of your workout.

Benefits of HIIT
HIIT offers several benefits that other forms of exercise can’t match. For one, HIIT is extremely time effective. A 30-minute HIIT workout can be just as effective, if not more so, than a traditional hour-long workout.

HIIT is also known for its fat-burning effects. The high intensity of the workouts helps to increase the number of calories burned both during and after the workout. HIIT also helps to improve cardio fitness, muscle endurance, and overall strength.

Drawbacks of HIIT
While HIIT has a lot to offer, it isn’t without its drawbacks. The greatest drawback of HIIT is its high intensity. For those who are new to exercising, the intensity may cause over-exertion and injury. In addition, those with joint pain or other pre-existing health conditions may struggle with the intensity of HIIT.

If you’re not used to exercising strenuously, it’s important to slowly ease yourself into HIIT workouts instead of jumping right in. You should also consult your doctor before beginning any new workout routine, especially if you suffer from joint pain or other health conditions.
HIIT isn’t for everyone, but for those who are able to do it, the benefits are unparalleled. If you’re looking for a time-efficient, calorie-burning workout routine, HIIT may be just what you’re looking for. Just be sure to ease into it and consult your doctor before starting any new exercise program.

What is considered a HIIT workout?
A high intensity workout that lasts anywhere from 4 to 30 minutes and includes 3 or 4 intervals.

How often should I perform a HIIT workout?
Performing applicable HIIT workouts 2-3 times per week is recommended. If you’re just starting out, it’s best to start with 1-2 HIIT workouts per week and increase your workouts as you become stronger.
HIIT should not replace other forms of exercise, but be used in conjunction with them to maximize fitness results.
If you’re just starting out, it’s best to start with 1-2 HIIT workouts per week and increase your workouts as you become stronger.” – This is because the high intensity of HIIT can cause over-exertion and injury if you are not used to it.

Is it OK to do HIIT everyday?
HIIT workouts should not be performed everyday. Doing so can cause overtraining and you will not see optimal results from your workouts. HIIT should be used in conjunction with other forms of exercise, not as a replacement.
2-3 HIIT workouts per week is recommended.

Why am I gaining weight doing HIIT?
All types of workouts, HIIT included, will make you gain muscle. This means you will gain weight. However, if you are gaining weight and not muscle then it’s likely that your caloric intake is too high.
Try adjusting your diet so that you are taking in less calories and see if that helps.
Weight gain is inevitable with HIIT, but it’s important to make sure that you’re also gaining muscle. If you’re not seeing the results you want, adjust your diet to intake less calories and consult a nutritionist.

Does HIIT tone your body?
Women often wonder if HIIT workouts will tone their bodies. The short answer is that HIIT doesn’t target specific areas of your body like weightlifting might, but it definitely helps to strengthen muscles and burn fat in the process.
Yes!  HIIT may not be targeting specific parts of the body like bodybuilding, but it tones the body by building muscle and burning fat.

Can you do HIIT if you’re pregnant?
If you are pregnant, it’s best to speak with your doctor before starting any new workout routine, including HIIT. HIIT may not be safe for pregnant women and could cause health problems for both the mother and child.

What is the best HIIT workout routine?
It depends on the goal of your HIIT routine. If you’re looking to build muscle and burn fat, try comprising a workout of 8-10 reps of 30-second sprints followed by 30 seconds of rest.

If you’re looking for a time-efficient, calorie-burning workout routine, HIIT may be just what you’re looking for. Just be sure to ease into it and consult your doctor before starting any new exercise program.
HIIT is an excellent way to improve overall cardiovascular health, burn calories and fat, and strengthen muscles. With the right attitude and preparation, HIIT can be a fun, challenging, and rewarding workout routine.
Get your HIIT on today and start building a healthier and fitter you!

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About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin.  BBBrown Fitness workouts combine elements of HIIT, strength training, Pilates, and barre work to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!

10 Benefits of Joining an Outdoor Fitness Bootcamp
In recent years, there has been a growing interest in outdoor fitness. People want to work out but feel that the gym is too stale or overly serious for their taste; they want to enjoy themselves while getting fit. Outdoor boot camps are an excellent solution for people who need more motivation and variety than what traditional gyms offer.

Here are 10 benefits of joining an outdoor boot camp:
1. Enjoyment – There is no reason to join a gym if you aren’t enjoying yourself; the entire point of working out is to feel better and get in shape, not dread it. Outdoor workouts are more enjoyable because they’re less repetitive, more social, and often include activities that you can’t do in a gym setting.
2. Variety – One of the key components to enjoying a workout program is variety. There’s only so much that you can do on a treadmill or an elliptical before it becomes boring, and even weight training at a gym can get stale if there aren’t other options available. Outdoor boot camps offer a variety of activities such as hiking, running, biking, and even swimming that will keep you interested and motivated.
3. Fresh Air – Get your daily dose of fresh air while working up a sweat! Exercising outdoors is great for your overall health and can help improve your mood.
4. New Friendships – Participating in a fitness boot camp is a great way to make new friends who share your interests. These new friendships can be a valuable support system when you need it most.
5. Increased Confidence – When you see progress in your fitness level, it’s only natural to feel more confident. Outdoor boot camps are great for this because you’re constantly challenged and have to push yourself harder than you would in a traditional gym setting.
6. Increased Endurance – Boot camps are usually more physically demanding than your average gym workout, so you’ll see an increase in endurance pretty quickly.
7. Improved Strength – With all of the different activities offered in a boot camp, you’ll see a noticeable improvement in your strength.
8. Improved Stamina – Similar to endurance, stamina will also increase as you continue attending outdoor boot camps.
9. Improved Flexibility – Boot camps often include a variety of stretches and flexibility exercises that can help improve your overall flexibility.
10. Improved Health – When you exercise regularly and eat a balanced diet, you’re improving your health. Outdoor boot camps can also help to expose you to different activities that will benefit your overall level of fitness.

With all of these benefits, it’s no wonder why outdoor boot camps are rapidly growing in popularity! As long as you don’t mind a little bit of hard work, joining an outdoor boot camp is a great way to improve your fitness level while having fun. For more information on outdoor boot camps, please visit our website.

Looking for an outdoor fitness boot camp that offers all of the benefits mentioned above? Look no further than our program! Our experienced and certified trainers will help you achieve your fitness goals in a fun and supportive environment. Visit our website today for more information. Thanks for reading!

One of the great exercise trends of recent years has been HIIT (High Intensity Interval Training); it’s a popular option for those who enjoy short, sharp, body shredding workouts.
HIIT is highly effective at burning fat and losing weight because it places such a huge amount of stress on the cells, forcing them to work at top speed. HIIT is a great choice for anyone who wants a lean and toned body.
HIIT workouts are intense, short in duration, and highly effective at burning fat.
They do have some limitations however, so it’s important to know what they are before you hop onto the HIIT bandwagon.

Disadvantages of HIIT:
1) The extreme stress placed on the cells can lead to overtraining, especially if done frequently.
This is a disadvantage because overtraining can cause a decrease in the individual’s immune system, which would make them more susceptible to illnesses.

2) The risk of injury is higher during HIIT training than with other forms of endurance exercise, such as running on a treadmill at a moderate pace.
This is significant because if you are injured then you cannot exercise, and that also means that the HIIT workout will not yield any results.

3) You can experience changes in mood due to the temporary increase in blood pressure during these workouts.
This is an important point because temporary changes in mood can play havoc with your psychological state and negatively impact your general well-being.

4) HIIT can be dangerous for those who are new to exercise or have health problems.
This is because HIIT places a lot of stress on the body and can cause problems for those who are not used to this type of intensity.
HIIT should only be done under the supervision of an experienced instructor, or after consulting with your doctor.

5) HIIT workouts are very intense and can lead to symptoms such as nausea and vomiting if not practiced correctly.
This is a disadvantage because it can put people off from doing HIIT workouts altogether.

6) HIIT is not suitable for everyone.
If you’re pregnant, elderly, or have a heart condition, for example, it’s best to avoid HIIT and stick to a more moderate form of exercise.

7) HIIT takes a lot of time and effort to perfect.
This is because you need to work out at the correct intensity and duration in order to achieve the desired results.

8) HIIT is not always affordable.
This is because many of the required pieces of equipment, such as a skipping rope, are not cheap.

9) HIIT can cause fainting in some individuals.
This is a significant disadvantage because if the individual is involved in an activity when this happens, they may injure themselves or people around them.

10) It’s not suitable for beginners to attempt HIIT before they’ve built up their fitness levels with other forms of exercise.
This is because the risk of injury from poor form and lack of flexibility is higher with HIIT.

So, there are some disadvantages to HIIT training. But don’t let that put you off – these disadvantages are far outweighed by the benefits of HIIT! Just be aware of them before you start your next HIIT workout.

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About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, Pilates, and barred work to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!

12 Benefits of Exercising as a Family
Family time is the most precious commodity there is. It’s one thing that can’t be substituted by money or material goods. If you want to increase your level of happiness, all you need to do is spend more time with your family doing fun things together. That might sound like a tall order, but it doesn’t have to be if you plan ahead and make exercise part of your routine as a family on regular basis.
Here are twelve ways that exercising as a family will help keep the magic alive in every moment:
1) You’ll get stronger together
Families who work out together have been shown to improve their cardiovascular fitness quicker than those who don’t train at all because they’re working towards a common goal and supporting each other.
2) You’ll be less likely to get ill
When everyone in the family is healthy and strong, they’re less likely to succumb to the common cold or other illnesses. A fit family is a healthy family!
3) You’ll have more energy
Working out together as a family gives everyone an energy boost that will last throughout the day. It will also contribute to a healthier lifestyle that includes healthy eating and good sleep habits.
4) You’ll have more fun together
Working out as a family is a fun thing to do – you can make it competitive, make it creative – whatever works for your family! There are so many options, you’ll never bore of exercising together.
5) You’ll sleep better at night
Working out gives everyone an endorphin rush, which is why we often feel so good after a workout. Feeling good will help you get a great night’s sleep and be your best for the next day.
6) Your kids and teens will be more motivated to exercise on their own
The habit of working out as a family will carry over to when your kids and teens are on their own. They’ll be more likely to make fitness a regular part of their lives if they’ve already been doing it as a family.
7) You’ll set a good example for your children
When you work out as a family, your kids will see you prioritizing fitness. They’ll learn from that and incorporate it into their lives as well because they know exercise is important to you.
8) You’ll have more quality time with each other
When you’re exercising together as a family, you don’t have to worry about rushing through your workout so you can get on with your day. You have the opportunity to really connect with each other and have some great conversations.
9) You’ll be more patient with each other
Working out together as a family will help you to develop patience – something that’s definitely needed when raising kids! You’ll learn to take things one step at a time and not get frustrated when things don’t go perfectly.
10) You’ll be more confident in yourselves
When you work as a team towards a common goal, you’re bound to feel more confident in yourselves. This newfound confidence will carry over into all aspects of your life.
11) You’ll make new friends
If you want to make new friends, try joining a family workout bootcamp. There are many different types of workouts for you and your family to try. This will be fun and rewarding because when you work out with someone else, it is easier to be patient.
12) You’ll have more fun living a healthy lifestyle
Exercise is a huge part of leading a healthier lifestyle – it’s not just about the food you eat. When you make fitness a part of your life, you’re opening yourself up to a world of fun and enjoyment.

Being physically healthy as a family is incredibly important – and one great way to achieve this is by exercising together on a regular basis. Not only will you be getting stronger and less likely to get ill, but your family will also have more energy and be able to enjoy life more. You’ll feel a stronger connection with each other, and the whole family will reap the benefits of a healthier lifestyle. As you can see from this article, being healthy as a family is not just important – it’s incredibly rewarding!

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About BBBrown Fitness
BBBrown Fitness is a bootcamp class in Austin that offers free family sessions on Saturdays. The trainers offer a variety of classes to choose from and the focus is on making fitness enjoyable for everyone including your whole family. Check our website for more info.

10 Fun and Exciting Work out Ideas
It’s not uncommon for people to get bored with repeating gym and workout routines. This can lead to a loss of motivation, which ultimately leads to quitting the routine altogether. But it doesn’t have to be like that! There are many ways you can make your usual work out more exciting and challenging. Here are some ideas:
1) Do yoga in a different setting.
Yoga can be done almost anywhere, so why not try doing it outdoors? Yoga is an extremely good way to relax and clear your mind, especially if you’re stressed. It also strengthens your core muscles and improves flexibility. The great thing about yoga is that no matter how good you are at it, you can always progress. I would recommend trying to yoga with your workout buddies.
2) Work out with a friend.
Working out with a friend adds another level of excitement and makes the work out more fun! It can also be motivating because you want them to do well too! Just make sure that you pick the right exercises and don’t push yourselves too hard.
3) Take a dance class.
Dancing is a great way to get your heart rate up and have fun! There are many different types of dance classes, so find the one that best suits you. Dancing is an excellent way to improve your balance, coordination and flexibility.
4) Go for a hike.
Check with your local parks and recreation department to find suitable hiking trails in your area. Hiking is an excellent way to get some fresh air and clear your mind. It will also give you a great workout, as it requires you to walk long distances. Just make sure that the trail isn’t too hilly or else you will feel like you’ll be working out much more than you expected.
5) Play an air sport.
Air sports are one of my favorite activities because they involve all aspects of fitness; cardiovascular endurance, coordination, explosiveness and aerobic capacity. The only downside is that most places don’t have these available for people to play in their free time. However, if you have a trampoline available, then it’s the perfect thing to add some excitement into your usual workout routine.
6) Do a ropes course.
Ropes courses come in many different forms and are extremely fun! They use different types of equipment such as zip lines, rope ladders, cargo nets and tightropes to create a unique work out experience. Ropes courses can be found at most outdoor activity parks and are great for all ages.
7) Take up a new sport.
Sports are an excellent way to get in shape, have fun and meet new people. Why not try a sport that you’ve never played before? There are many sports that you can choose to play, such as badminton, volleyball, soccer and even dodge ball.
8) Try HIIT (High-Intensity Interval Training) training
This form of training is extremely popular for people who are looking to get in shape quickly. It’s also an excellent method for breaking through plateaus, which are common when working out. HIIT has gotten a lot of media coverage lately due to its effectiveness and it’s great that more people are becoming aware of this form of training.
9) Join outdoor bootcamps.
Bootcamps are becoming more popular, which means you shouldn’t have too much trouble finding one near you. Most of them are free to attend but some of them require a monthly membership. They are group work outs that focus on high intensity training and challenging exercises. Check us out for our bootcamp sessions!

I hope you found this article helpful and that it’s given you some inspiration for ways to make your usual work out more exciting. Getting bored with the same old routine is a surefire way of developing bad habits, so don’t let yourself fall into that trap!
Remember: there are always new things coming along every day as well as new opportunities. You just need to be open-minded enough to try them. It may take time before you find what works best for you but in the meantime, keep trying different options until one clicks and becomes part of your life.

High Intensity Interval Training, or HIIT, has become a popular form of exercise in recent years. HIIT workouts is based around short, intense bursts of exercise followed by a set rest period.
Many people are attracted to its promises of losing body fat and gaining muscles. High intensity exercise has been shown to induce a superior anabolic hormonal environment, which means that more of your testosterone and growth hormones are released per time, resulting in better fat loss and muscle gain.  Also, high intensity exercise has been linked with increased human growth hormone release.

What is High Intensity Interval Training?
HIIT workouts consist of alternating between intervals of intense exercise and less intense recovery periods. For example, someone doing HIIT might sprint for 30 seconds, then walk or jog for 1 minute to recover before repeating the 30 second sprint again. HIIT workouts can be done with any type of exercise, including cycling, running, weightlifting and even burpees!

The Benefits of HIIT workouts
The benefits of high intensity interval training are plenty. HIIT workouts have been linked with numerous benefits including:

1. Burns More Calories than Traditional Cardio
One of the biggest benefits of HIIT is that it burns more calories than traditional cardio exercises like jogging or biking. This is because HIIT uses the anaerobic energy system for a greater portion of the workout – causing you to burn more calories.
The intense exercise burn calories not just during the workout, but also for hours afterwards. This means that calorie burn is faster and more efficient than traditional cardio.

2. Metabolic Benefits
HIIT has been shown to improve your body’s ability to burn calories even when you’re at rest. This is known as the “afterburn effect” and is a result of HIIT’s ability to increase your metabolic rate.
The afterburn effect means that you’ll continue to burn calories long after your workout is finished!

3. Increased Endurance
One of the biggest benefits of HIIT is that it can help improve your endurance very quickly. This is because HIIT trains your body to use both its anaerobic and aerobic energy systems, which in turn improves your overall endurance.
High intensity interval training workouts are therefore a great way to improve your endurance for running, cycling or any other activity that requires stamina.

3. Gives You Health Benefits in Less Time
HIIT workout is also very time efficient. You can get many of the same health benefits in a fraction of the time by doing HIIT rather than traditional cardio.

4. Cardiovascular Health Benefits
The heart is a muscle, just like any other in the body. HIIT workout helps to train your heart muscles to get stronger and healthier. The result? Your resting heart rate (the speed at which your heart beats when you’re relaxed) decreases over time, resulting in improved cardiovascular health!

5. Weight Loss
High Intensity Interval Training is very effective for weight loss. In fact, a study published in the “International Journal of Obesity” found that HIIT was more effective for weight loss than moderate-intensity exercise.
Weight loss is achieved by burning more calories, which HIIT can accomplish in less time.

6. Muscle Mass
High Intensity Interval Training helps build muscle mass. This is because high intensity exercise causes the body to release more testosterone and growth hormones, which are essential for muscle growth.

7. Improved Athletic Performance
Many athletes use HIIT to improve their performance. This is because HIIT helps to increase speed, power, and strength.
HIIT workouts also improve recovery time from intense exercise, so HIIT increases the amount of time you have to work out.
In addition, muscle building hormones are elevated even during recovery periods – which is why HIIT can be as beneficial as weight training as well as cardio exercise!

8. Increased Mitochondria Development
HIIT workouts are also great for increasing production of mitochondria, which are the “powerhouse” of cells. Increasing the amount of mitochondria in your cells makes you more aerobically efficient since there are more energy-releasing pathways to use!

9. HIIT Benefits Your Brain Too!
You might not think that your brain needs to be in shape, but it does! Benefits of HIIT workouts include improved memory and the ability to learn faster.

10. HIIT stimulates your nervous system
The high intensity of HIIT also helps to stimulate your nervous system. This can help to improve overall athletic performance, as well as increase your alertness and focus.

11. Low Intensity Recovery Periods
HIIT also comes with low intensity recovery periods built in. This is because the high intensity intervals are followed by short, low-intensity recovery periods.
This allows your body to recover properly so that you can continue to push yourself hard during the high intensity intervals.

12. HIIT is easier than you think!
HIIT workouts can be performed by almost everyone, since it doesn’t take much equipment and you only need to do a few minutes of intense activity as opposed to long periods of low intensity exercise.

What are High Intensity Interval Training Workouts like?
In general, HIIT workouts involve a lot of sprinting or other high intensity exercises alternated with short periods of low intensity rest. The length and type of HIIT workout you do will depend on your own fitness level and what you’re comfortable with. As you get more advanced, you can add in more challenging exercises or increase the duration of your high intensity intervals.

Here are some examples of HIIT workouts:
– Sprinting on the treadmill for 30 seconds between periods of walking or jogging at a slow pace.
– Jumping rope for 30 seconds followed by 60 seconds of rest.
– Swimming laps at full speed for 20 seconds, then resting with easy paddling for 40 seconds.
– Alternating between a minute of jumping jacks and a minute of rest.
– Jumping on a trampoline for 30 seconds, then resting for 30 seconds.
– Cycling at full speed for 20 seconds, then resting with easy pedaling for 40 seconds.
As you can see, no matter your fitness level or what equipment you have available, you can do HIIT. All that matters is that you perform short bursts of high intensity exercise followed by the same length or shorter rest periods.

So, if you’re looking to lose weight, gain muscle, and improve your overall health, high intensity interval training is for you.

What do you think about joining high intensity programs? Comment down below!

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Best Examples of High-Intensity Interval Training (HIIT)
HIIT is a great way to get in shape and lose weight. It’s also one of the most effective methods for improving cardiovascular fitness.

There are many different HIIT protocols, but the basic idea is to alternate between short periods of intense exercise and brief recovery periods. This approach allows you to complete a high-intensity workout in a relatively short amount of time.

If you’re looking for a good HIIT routine, here are some of the best examples:

1) Tabata
This simple HIIT workout consists of eight rounds of 20-second high intensity exercises, followed by 10 seconds of low intensity recovery. The total time for this workout is four minutes.
Each exercise should be performed using the maximum amount of effort possible for the entire 20 second interval.
The following are two examples of Tabata exercises:
• Jumping Jacks
• Burpees

2) The Seven-Minute Workout
This HIIT routine is based on the popular Seven-Minute Workout. It consists of seven different exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Air Squats
• Abdominal Crunches on the Stability Ball (also known as Russian twists)
• Bent Over Rows (use a resistance band if you don’t have weights)
• Wall Sit
• Step-Ups onto a Chair

3) The Spartacus Workout
This high-intensity interval training routine is based on the popular Spartacus Workout. It includes six exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Wall Sit
• Push-Ups
• Lunges
• Step-Ups onto a Chair
• Burpees

4) The Metabolic Resistance Training Workout
This HIIT routine is based on metabolic resistance training. It includes four exercises, each performed for two minutes with a one-minute rest between exercises.
The exercises are as follows:
• Squats
• Bench Press
• Bent over Rows
• Standing Calf Raises

5) The CrossFit Workout of the Day
This HIIT routine is based on the CrossFit Workout of the Day. It includes a variety of exercises, each performed for 30 seconds with 10 seconds of rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Air Squats
• Burpees
• Wall Sit
• Step-Ups onto a Chair

6) The P90X Workout
This HIIT routine is based on the P90X workout. It includes a variety of exercises, each performed for one minute with a one-minute rest between exercises.
The exercises are as follows:
• Jumping Jacks
• Push-Ups
• Chair Dips
• Crunches
• Bicycle Crunches
• Running in Place

7) The Insanity Workout
This HIIT workout is based on the Insanity workout. It includes a variety of exercises, each performed for one minute with a 30-second rest between exercises.
The exercises are as follows:
• Burpees
• Push-Ups
• Jumping Jacks
• Flutter Kicks (also known as mountain climbers)
• V Sit with Elbow to Instep (also known as plank)
• Lunges with Side Kick and Twist (also known as power skaters)
• Squat Thrusts
• Mountain Climber Burpees
• Inchworm to Pushup
• Stand and Deliver (also known as jumping jacks)

So, there you have it – seven examples of HIIT routines that anyone can try.   Which one is your favorite?

Comment down below!

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About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, and Pilates, to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!