HITC For Busy Professionals
While I was lounging on the beach, I finally got caught up on my magazines. The June issue of Fitness Magazine had a blurb about a seven minute high intensity circuit workout that caught my attention. I did a bit of research and learned that the workout was designed by personal trainers at the Human Performance Institute, Division of Wellness and Prevention, Inc., in Orlando, Florida, for their clients, who they describe as “high-performing professionals from a variety of industries.”
The workout is based on high intensity circuit training (HITC) that combines aerobic and resistance training (using body weight) and is designed to be “safe, effective, and efficient” for “time-constrained” people–who doesn’t feel time-constrained these days?
The circuit consists of 14 exercises to be done for 30 seconds each,
with 10 second of rest in between each exercise
(so yeah, it really takes about 10 minutes):
As explained in this article, the order of the exercises is designed so that total body exercises (like the jumping jacks) increase your heart rate while the lower, upper, and core exercises develop strength while maintaining the increased heart rate.
The article has an interesting discussion about optimal lengths for the work and rest intervals, and a warning that I’ve never seen before:
For individuals with hypertension or heart disease, the isometric exercises (wall sit, plank, and side plank) are not recommended.
The article suggests following “the established ACSM guidelines for high-intensity exercise of at least 20 minutes,” which would mean doing 2-3 circuits.
I created a program in my interval timer app with a 10 second warm-up, 14 sets of 30 second intervals with 10 second rest periods, and a 30 second cool-down, for a total time of 10 minutes. I did three circuits, although I varied the abdominal exercise each time (crunches, full sit-ups, v-ups), and felt like I had gotten a good workout.
I like the variety and flow of this routine, I like that it include so many fundamental exercises, and I like that it will get me back to doing planks on a regular basis. I’m glad that I discovered this high intensity circuit training workout when I did. With business trips almost every week in September and October, I certainly will fit the profile of being a “time-constrained” professional!
Do you like learning about the “science” behind different workout programs?
Have you changed up your workout routine for the fall?