HIIT Training For Cardio Benefits 
The fitness world has gone through some radical changes over the past several years, with High-Intensity Interval Training aka HIIT is at the forefront of this change. High-intensity interval training (HIIT), a very short workout can have the same benefits or better than long duration cardio training.
HIIT is a combination of brief, high-intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for 10 minutes or less, and you’ll complete a HIIT workout.
“There are more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise,” a study from California State University.
Whether your goal is to improve your fitness, lower your risk for cardiovascular disease, lose weight, strengthen skeletal muscle, help get your blood sugar under control, or improve athletic performance a few minutes of HIIT can be as effective as much longer periods of moderate-paced or other forms of traditional cardio like running, biking, swimming or elliptical. If you want to train like an athlete and gain similar benefits, HIIT can be one of the best ways to optimize your physical performance.
Here a three HIIT cardio programs designed for the three of the four phases different stages of my I AM Healthy & Fit exercise program that will be available in my book coming out this Fall.
Acclimation HIIT (building habits to exercise frequently)
- Jumping jacks for 30 seconds
- Rest 30 seconds
- Jog in place for 30 seconds
- Rest 30 seconds
- Imaginary jump rope 30 seconds
- Repeat 2-6 times
Rewire HIIT (reconnecting your mind and muscle to move efficiently with strength)
- Alternating step ups for 30 seconds
- Rest 30 seconds
- Alternating butt kicks for 30 seconds
- Rest 30 seconds
- Ice skaters for 30 seconds
- Repeat 2-6 times
Integrations HIIT (combination of moves to create strength and power)
- Burpee for 30 seconds
- Rest 30 seconds
- Mountain Climber for 30 seconds
- Rest 30 seconds
- Jump knee-tucks for 30 seconds
- Repeat 2-6 times
Yours in health & fitness,
Steve Jordan
Disclaimer: You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
