Comments Off on High Intensity Interval Training

High Intensity Interval Training

Category : Exercise

How hard should you be working out?

That is a good question! Make the most of your time, don’t  zone out…instead, zone in on your intensity level.

At XO Fitness we use 4 Zones:

Zone 1: Easy Warm-up & Recovery

Zone 2: Challenging, but comfortable

Zone 3: Challenging, but uncomfortable

Zone 4: Breathless; not maximum, but winded

There are many ways to monitor your intensity level. This method was developed by Nautilus Institute. Recent research indicates that this method might actually be one of the most accurate ways to monitor intensity because it takes into account each person’s  individual differences in fitness, heart size and experience.

Try High Intensity Interval Training (HIIT)

5 minutes: Warm-up in Zone 1

5 minutes: Zone 2

10 minutes: Alternate one minute in Zone 1 and one minute in Zone 3. (Zone 4 if you have been training a while)

5 minutes: Cool-down in Zone 1

Challenge yourself with a High Intensity Interval Training workout twice each week. You will burn more calories and improve your endurance much more with High Intensity Interval Training than if you hang out in Zones 1 & 2 during your entire workout!

Low Impact/High Intensity Interval Training (modified for beginner/intermediate fitness enthusiasts)


High Impact/High Intensity Interval Training (for intermediate to experienced fitness enthusiasts)


Want more exercises like these? Contact Karin at XO Fitness