There was a HUGE mistake I made when I first started my fitness journey.
I spent hours trying to “LOVE” cardio.
I wished I could be like those other girls + take to running.
I wanted to say I ran last night while showing off my map my run app.
I could never quite make it past 2 or 3 long cardio sessions.
I was so bored.
I hated every minute of it.
So, when I found out I had PCOS and started doing the research, I stumbled upon something that pretty much revolutionized my workouts + I started seeing results.
The holy grail of boosting our metabolism with exercise doesn’t rest with those long cardio sessions.
If you are doing those…stop wasting your time, Cyster!
My go-to workouts now are all about working harder in shorter amounts of time.
Enter High Intensity Interval Training.
High Intensity Interval Training (HIIT) is where you have quick bursts of exercise followed by short recovery periods.
Think putting in your MAX effort for that time period…as hard as you possibly can go. Then repeating it a bunch of times for a 15-20-minute workout.
Try holding a conversation with a long lost friend after that one!
HIIT can be done anywhere in a lot less time than your regular cardio workouts.
What I LOVE the most is there is almost an unlimited variety of HIIT workouts.
No more boredom.
And it is AWESOME for giving our metabolisms a BOOST!
Not only that, but HIIT has been shown to increase heart health, decrease the risk of high blood pressure, metabolic syndrome, and high cholesterol.
You are maximizing calorie and fat burn in the shortest time possible.
The beauty of HIIT for us cysters comes from it helping with our insulin sensitivity which means that it helps our body function better in that whole sugar/insulin game. This leads to better hormonal control, a decrease in those pesky PCOS symptoms, weight loss, and can give your fertility a giant boost.
It helps A LOT!
How do you get started?
Think about your safety first. These workouts are not always easy + you may find that you have to work your way up to them.
Now you have fitness goals to shoot for BESIDES weight loss.
Don’t get discouraged if you have to do some exercise modifications + work your way up to the regular exercises.
Be sure to do a warm up and a cool down. VITAL!
Biggest thing is just to go at your pace. PUSH yourself, but don’t KILL yourself tryng to complete these workouts.
There are a bunch of ways to do HIIT, but I prefer to approach it Tabata Style.
Here are my 2 go-to HIIT workouts.
The first one is doing purely cardio type exercise + can be done running outside or using a bike, treadmill, or elliptical.
Feel free to adjust the intensity of your intervals by playing with the incline and resistance if you are using a machine.
The Cardio HIIT Blast (20 minutes)
Warm Up: 5 minutes
HIIT: 6 minutes of intervals (1-minute easy pace, 30 seconds hard pace)
3 minutes of steady pace
6 minutes of intervals (1-minute easy pace, 30 seconds hard pace)
The Bodyweight HIIT Circuit (10-20 minutes)
Warm Up: 5 minutes
HIIT: 20 seconds Hard/10 seconds rest; Repeat circuit 2x for 10-minute workout or 3x for 15-minute workout; Rest 1 minute between circuits. With each individual exercise, you will do as many reps as possible (AMRAP) in those 20 seconds then rest for the 10 seconds and then move on to the next exercise.
Right Curtsey Lunges with Knee Raise
Side to Side Planks
Plank Up Downs
Left Curtsey Lunges with Knee Raise