How much is enough?
Apart from 'I forgot my hairband, do you have a spare one?', the question we're most asked is 'How many Hiitgirl workouts should I do in a week?'. The simple answer is 'it depends' - here's why...
Apart from when you're ill, everybody will be in one of three physical states at one time or another:
- Doing Nothing - slowly and imperceptibly your physical condition is getting worse, so doing nothing actually means going backwards. In fact one study found that 3 weeks of bed rest was the same as losing 30 years of fitness - eek!
- Maintaining - This is the minimum level of activity required to keep things as they are. Remember though, a maintenance programme would be very different for an athlete versus someone new to exercise.
- Improving - This is the phase most people want to be in. However, many woman are doing things that they think put them in this zone but really they're just in 'maintenance'.
We're only interested in improving and maintaining what you have and we do it using something borrowed from the world of top athletes - periodisation. Top performers don't work at the same level all the time, they have natural peaks and troughs to ensure they're in tip top shape for a big event and to provide enough rest periods to avoid injury. You need to do the same too.
If you've hit a fitness ceiling and you're serious about breaking through you need to do 3-4 Hiitgirl sessions in a week. These should be on non-consecutive days as your fitness improves during recovery NOT during the workout. If you don't set aside time for recovery you'll overtrain and get injured.
The perfect cycle is -
Week 1 - 4 sessions
Week 2 - 3 sessions
Week 3 - 2 sessions
Treat week 3 as an 'active rest' week to enable your body to recover and then in week 4 you can do the Improver phase again or stay at twice a week and maintain your gains. You can also use this cycle to plan around the events in your year where you need to take your foot off the gas such as Christmas, Easter and your summer break. Follow this 3 week cycle and we can guarantee your friends and family will be amazed at your transformation.
Twice a week will ensure you keep your hard earned fitness gains, but once a week will also help if you're doing other fitness activities too. We don't recommend one Hiitgirl session a week with nothing else as you won't get the benefit. If one session is all you can do, invest in a Pedometer and up your daily activity steps as well. Don't forget you can also follow along with one of the 'Fit in 5' videos on our Youtube Channel if you want to fit in a quickie Hiitgirl session.
So to summarise, twice a week to maintain and 3-4 a week to look and feel amazing. Follow these guidelines and at the very most it's just two hours a week of working out for a guaranteed awesome result! Time to get your sweat on...