Alex Larkins



-  Getting Into Shape

January / February 2017

Now that the festive period is over, many of us are seeing and feeling the effects on our bodies.
Some studies even show that the average person puts on over 6lbs of bodyweight due to lack of exercise and increased food intake.  

New Years Resolutions
It’s no wonder why so many individuals decide to relate their new year resolutions to exercise.  
Having worked  in the industry for over 5 years I have myself seen the influx in gyms that every post Christmas brings.  Treadmills full; queues forming; little room to manoeuvre.  


People spending hours trying to get rid of that Christmas excess. 
The problem that I, and I’m sure those working in the industry, have all witnessed is that after a few months those treadmill walkers are no more.  

Why You Break Them
After speaking to the public and hearing their thoughts on the matter, I came to quite an obvious conclusion.  



After a period of time the participants were bored doing the same thing all the time, and seeing little or no improvement.

What if I told you that you could spend less time in the gym/exercising at home and seeing the benefits, whilst leaving you more time in the day with an improved sense of self achievement?  
Well,  within this article I am going to provide you with some useful information that can help you get that kick-start you want to achieve.


What is HIIT?  Well it stands for High Intensity Interval Training.  Again what does that mean?  
This method of training is a way to wake up that body, burn some serious calories and, the best part, it can be done within half an hour.


So How Does This Work?  
HIIT training uses your body to move in various ways, which engages several muscle groups at once for a period of time.  


During this process the participant will engage in intense bursts of activity and then alternate to less-intense or even a complete rest.  This is then repeated multiple times. 


How Long Per Exercise? 
The amount of time given per exercise will depend on your current fitness levels. 
The main aim is to work as hard as you can for the short periods of high intensity.
This type of workout is backed by research and is shown to burn more adipose tissue - fat cells - than doing less intensive exercise for a longer duration.  

It is also shown to speed-up your metabolism, which will help you burn more calories  throughout the day.

As you can see, this training method is a great way to change your fitness routine. 
As well as all the physical benefits, there are multiple mental benefits as well.  
A study conducted by Montreal Heart Institute (MHI) found that after doing two HIIT workouts a week for four months, participants scored significantly higher on 
cognition tests and had boosted their brain oxygenation. 

Give it a try, see how you feel by the end.  Just work as hard as you can, watch the progression and feel the difference over the next few weeks.

If you would like further information, or you would like regular HIIT session guides just drop me an email and I’ll be able to help.

Further Details:
Alex provides personal training on a one-to-one basis, with a partner, and in groups. With a personal trainer you can do amazing things, not just for your body, but also for your mental being.



Tel: 07923367809


Hail Weston ‘Fun Fitness’


An example of a HIIT session could consist of the following:


3 Rounds
45 Seconds work 
15 Seconds rest. 

1 Minute rest per round completion.

Star Jumps
Side Lunges
Push Ups
Butt Kicks