You want to gain muscle and lose fat. Yes, no-brainer. Well, High-Intensity Interval Training (HIIT) is the ultimate workout for a busy dad. HIIT changed my life.
In a way, I was forced into HIIT. Covid and lockdowns were frustrating for anyone with a routine. For me, one of those frustrations was no longer being able to perform my gym routine. Gyms closed and I did not have access to free weights and cardio equipment. Additionally, gym equipment was almost impossible to purchase. Free weights, were back ordered – not to mention, if you could find free weights, the prices were astronomical. The one thing I did find was exercise bands. I had no choice, I had to to change my workout routine.
After spending a lot of time on Youtube, I started experimenting with High-Intensity Interval Training (HIIT). It was amazing. HIIT changed my life. Let me explain why HIIT is great for a busy Dad.
What is HIIT
HIIT is a form of exercise that alternates short bursts of intense activity with brief periods of rest or lower intensity exercise. The goal of HIIT is to push your body to its maximum effort during the high-intensity intervals, which can help improve cardiovascular fitness, burn calories, and boost metabolism in a shorter amount of time.
A common HIIT workout could involve 30 seconds of all-out sprinting followed by 30 seconds of walking or slow jogging. Repeat this cycle for a total of 5 minutes to complete the workout. The great thing is you can change up the workout and incorporate any exercises for your specific needs. I will provide one of my routines below.
You most likely have heard the names of boutique fitness brands that charge A LOT of money for their classes. I will not name them. The branding is great, but they are offering HIIT style workouts. You can do the same exact workout, for free, from the comfort of your home, garage, or nearby park. You do not have to be packed into a room with a bunch of sweaty people. Most importantly, you can customize your own workout and not pay an obscene amount of money.
Perfect for Time Management
HIIT is perfect if you don’t have much time. Balancing family, work, and life surprises often leaves little room for lengthy workouts. With quick bursts of intense exercise alternated with short recovery periods, HIIT workouts can be completed in as little as 20 to 30 minutes, providing maximum results in minimal time. No more time on the treadmill or lifting weights for prolonged periods. HIIT will fit exercise into your busy schedule and give you an intense workout. I do a 40-45-minute HIIT workout 3-4 times a week. I always take one day off between workouts. It is all I need. I can burn between 500-700 calories a workout – sometimes 700 or more calories if I add some isolated weight lifting afterwards.
Accelerated Fat Burning and Increased Metabolism
As men age, metabolism tends to slow down, making it more challenging to maintain a healthy weight. I noticed a huge slowdown in my metabolism around 36. HIIT’s intense nature stimulates the body’s metabolism, causing it to remain elevated even after the workout is over – you continue burning calories long after you are finished. HIIT is an excellent choice for men seeking to shed excess pounds and maintain a lean physique. Additionally, HIIT has been shown to promote the production of human growth hormone (HGH), which aids in muscle growth and further enhances the body’s ability to burn fat. My body and muscle tone completely changed after starting my HIIT routine.
Cardiovascular Health
Heart health is a paramount concern for men over 40. HIIT has been shown to have significant cardiovascular benefits, such as reducing blood pressure, improving cholesterol levels, and enhancing overall heart function. The high-intensity intervals in HIIT workouts push your heart rate to its limits, challenging your cardiovascular system to adapt and become stronger. Over time, this results in a reduced risk of heart disease, improved endurance, and increased energy levels.
Anti-Aging Effects
HIIT has been touted as a fountain of youth, as it positively impacts various markers of aging. Regular HIIT workouts promote the release of antioxidants, such as glutathione, which combat oxidative stress and reduce inflammation in the body. Furthermore, HIIT stimulates the production of collagen, improving skin elasticity and reducing the appearance of wrinkles. By engaging in HIIT exercises, men over 40 can experience a remarkable improvement in their overall vitality, both inside and out. When I start my day with a HIIT workout, I have a different energy level and outlook for the day.
I have been doing HIIT workouts for three years and love them. I started with just my body weight and some workout bands for resistance. Slowly, as I got stronger I started to incorporate free weights – after I could finally get my hands on some. I have noticed an absolute difference in my core strength and overall fitness. It is a lot harder to do a HIIT workout and push your cardiovascular limits as opposed to walking around a gym and lifting weights. The best part is I can workout anywhere. I am never stepping foot in a gym again. I only wish I had started doing HIIT sooner.
Consult a physician before trying a new workout routine. Here is a typical workout I do. The is great for core and shoulders.
2 Rounds (5 minutes each) / 4 exercises per round/ 45 seconds work /15 seconds of rest
Round 1
4 sets of each exercise / Total time: 20 minutes / Interval work-to-rest ratio: 45 seconds / 15 seconds
(1) Air squats: 45 seconds
15 second break
(2) Mountain climbers: 45 seconds
15 second break
(3) Back lunges: 45 seconds
15 second break
(4) Plank: 45 seconds
15 second break
Round 2
4 sets of each exercise / Total time: 20 minutes / Interval work-to-rest ratio: 45 seconds / 15 seconds
(1) Forward lunges: 45 seconds
15 second break
(2) Dumbbell dead lift: 45 seconds
15 second break
(3) Leg raises: 45 seconds
15 second break
(4) Dumbbell shoulder press: 45 seconds
15 second break