MOVE NOURISH BELIEVE
HIT ME BABY ONE MORE TIME - THE BENEFITS OF HIGH INTENSITY INTERVAL TRAINING
Ok sweet things, hands up if you’re just dying to spend hours at the gym in order to get a
quality workout. Not me. Don’t get me wrong - I love a good, sweaty, take my breath away
workout but I also like having a life and spending time with my family.

Unless you’re training for a marathon, or you really, really love it, you have no business
spending hours on the treadmill. You can get just as sweaty in a fraction of the time and with a
host of other benefits.
BENEFITS OF HIIT
  • Increased athletic performance
  • Helps to prevent or overcome plateaus
  • Allows for greater VO2 (oxygen) intake
  • Reduce the risk of overtraining
  • Great for the old ticker

Sounds all too good to be true right? There has to be a catch.
Well there is - to get the results you want you need to work really hard. That
means sprinting not jogging, leaping not hopping and sweating like crazy. If
you think you can walk away from a HIIT training session with a perfect face
and your fabulous hair in place - you’re not doing it right.
INCREASED ATHLETIC PERFORMANCE
HERE ARE A FEW SAMPLE INTERVAL WORKOUTS YOU CAN TRY ON YOUR OWN:
  • 50 seconds of work:10 seconds of rest alternating between burpees, air squats and push ups (x 12 rounds).

  • 30:10 intervals of jumping rope, walking lunges, squat jumps, push ups, mountain climbers and sit ups (x 18 rounds).

  • 20:10 of burpees, pull ups, star jumps and Russian twists (x 10 rounds).

  • 10 Push-ups for chest and shoulders (on the toes if possible), followed by 30 seconds of jumping jacks.

  • 15 Single-Arm Bent-Over Rows on each side for back and shoulders, followed by 30 seconds of jumping jacks.

  • 20 Tricep Dips off of a table or chair for triceps, followed by 30 seconds of jumping jacks

  • 16 Alternating Bicep Curls and Hammer Curls for biceps (no less than 5 lb. in each hand), followed by 30 seconds of
jumping jacks.
Team Priya Rathod has provided people with custom exercise and custom diet plans to aid and guide them in reaching all of their
health & fitness goals! I provide a personal training service because I believe that everyone has the right to reach their dreams. I
am here to guide & support you and will join you with every single step in your transformation journey to a healthier & happier
you!
FITNESS
The pay off is that you burn more calories in less time, and rev up your metabolism for the entire day -  meaning you’re not only
burning fat during your workout, you’re burning more fat for up to 48 hours afterwards. That’s good news for anyone wanting to lose weight
so now there are no excuses.

You can do interval training with or without equipment-the only thing you’ll really need is some sort of timer, and yes there’s an app for that.
So we’ve all heard the buzz around High Intensity Interval Training, better known
as HIIT. HIIT is the ultimate way to make you feel like you’ve had the mother of
all workouts in mere minutes.

The combination of aerobic activity and alternated periods of high and low-intensity
training can be applied to virtually any piece of equipment, or no equipment at all.
You can HIIT your bike, rower, floor, stairs and yes I have even HIIT it in the
shower.

Most HIIT workouts take anywhere from 10 to 20 minutes-giving you much more
time to do all the other things you actually want to be doing the rest of the day.
HIIT