HIIT Workouts

Taking HIIT to the Next Level [Podcast Episode #063]

High Intensity Interval Training (HIIT) is everywhere. There are HIIT classes at the gym, HIIT videos on Youtube, and HIIT workouts in every fitness magazine you'll find on the rack.

But are all HIIT workouts created equal? And who should be using HIIT in the first place?

Today we'll look at the best practices you can follow to make the most of your HIIT training. Don't just follow the crowd - Learn what you're doing and know why you're doing it. Here's how to HIIT...​

Episode Resources:

Taking HIIT to the Next Level [Full Text]

Dave: Hi, thanks so much for joining me on this episode of the Make Your Body Work podcast. This show is all about helping you live a healthier and happier life. I just want to say congratulations because today if you implement some of those strategies, some of the neat ideas that we talk about on today's show, you are going to be well on your way to living that healthier and happier life.

Today we are talking about HIIT training. For those of you who maybe aren't familiar with HIIT, HIIT this is an acronym, stands for high intensity interval training. The basic idea behind HIIT is that you work really hard for a very short period of time, then give your body a break, then work very hard, give your body a break and repeat that a number of times, and you can compact a really intense workout into a very short period of time. HIIT training is really taking off. You've probably read about it in the media or seen it on TV, it's a big deal and we've got an awesome question from Noreen, here we go.

Noreen says, "I've read a lot about the benefits of HIIT training, and I heard a couple of your guests talk about HIIT. Recently I began incorporating it into my workouts and I love it. I'd love to learn more about specific interval programs I can use. Do you have any specific workouts for the treadmill, for the bike or for weights? It would be great to have a bunch of ideas to choose from when I go to the gym. Thanks."

Noreen, great question. I know there is all different types of ways that you can incorporate HIIT into your workouts. You've asked a good question. You want to find different ideas that you are not just doing the exact same program over and over and over again. I've gone and recruited two awesome guests today who are going to be able to give some really great insight into how they structure HIIT programs.

We are also going to talk about some pre-imposed HIIT training nutrition, so that you get the best bang for your buck when you do put in this work. I'm really excited to introduce to you Jesse and Marni from The Ultimate Health Podcast.

Meet Jesse & Marni

Dave: Hi Jesse and Marni, thanks so much for being on the podcast today.

Jesse: It's our pleasure. Thanks for having us Dave.

Marni: We are excited to be here.

Dave: I was wondering if we could start off, because I know some of my listeners are definitely going to be familiar with you because you also, obviously you are podcast hosts. You've been at this for a long time, doing some amazing work. Before we dive in, Jesse, let's start with you. Can you tell a little bit about what your background is in the health fitness world?

Jesse: Sure, my background is actually in chiropractic. Basically, I went to kinesiology in university. After that I went to chiropractic school and came out and practiced chiropractic for four and half years. Just about four, five months now, I retired from that and I am doing the podcast thing full time. Our podcast at that point had been going on for about a year and a half, and it's just really taken off and we decided to put our energy into the online health world. Basically that's my story. We are just having a lot of fun and interviewing a lot of great people. It's just been fantastic.

Dave: Your podcast is amazing. I've gone through a bunch of episodes and you have some really top notch guests. I guess before we even go on for the listeners to check it out, it's The Ultimate Health Podcast. You can find it at ultimatehealthpodcast.com. Marni, same question to you, what's your background?

Marni: My background is also kinesiology and health sciences. I did that here in Toronto. That kind of pushed me into the personal training and human body realm for a very little bit and then propelled me into the nutrition world.

What I found I was doing well is doing personal training. I was talking so much about food and nutrition that I knew that that was my next logical steps. I went to The Institute of Holistic Nutrition here in Toronto and then I went to Culinary School in New York, and then I started to pair that whole world together and started to really focus on food and nutrition and get people eating healthier, cleaner.

Fitness was always a big part of my life and it still was integrated all the way through, but I really took things over to the kitchen and wanted to inspire people to make better choices at home.

Dave: I love having you on the show, both of you because you are fellow Canadians. It's awesome. I was really excited when I got introduced by a colleague of ours and when I saw that you are from Canada I thought, "Okay, you two need to be on the show here."

Jesse: Right on.

What Do Your Exercise Routines Look Like?

Dave: Maybe our question that we are about today, we are addressing HIIT exercising. This is kind of ultra-popular, we read about it all the time. Basically everywhere it's HIIT training, HIIT training. Before we dive into Noreen's question, can you tell a little bit about your own fitness pursuits to this point?

Marni, you mentioned it a little bit, you said that exercise is still a big part of your lifestyle but you are focusing also on diet. Can you tell a little bit, what does your regular routine look like from a fitness standpoint?

Marni: I'm from a very structured fitness routine way back in the day to making out strict plans, being in the gym mostly, to nowadays. I'm really focused on a lot of functional training, body movement. I will work out at home, I will still workout at the gym, but I really like to take on the floor, and use my own body weight and then add in some heavy weights, a little bit here and there. Yoga, spinning or biking outside if I get the chance and good weather.

A little bit of running. I've tapered that down, I was doing a little bit more running a couple of years ago but now it's just kind of once in a while. I would say between just kind of cross-body training with a lot of high intensity intervals, especially when I'm at the gym or if I am going for a run. I will take that intensity up.

Same with when I am doing a spinning class as well too. Naturally that would just kind of take me through that interval training which I absolutely love.

Dave: You've got quite a broad spectrum of different type of exercise you use. That's fantastic. Jessie, are you a HIIT guy, do you use HIIT yourself?

Jesse: I have at different periods. My exercise regime has really changed a lot over the years. Starting back in high school, I did a lot of isolated weight exercises at the gym. Then I got really into endurance exercise, specifically marathon running. I've done, I think it's six or seven marathons now.

For a number of years that was my thing, doing a marathon or two a year. My training was running six, even seven days a week a lot of weeks, and just really putting in those kilometers. At that point too I was also doing some road cycling. Again I've gone through different phases.

Right now I'm basically in a spot where I do more body weight exercises. I try and get into doing some yoga. I'm just doing various things at the gym but I'm not, I'm trying to do more full body exercises and less isolated muscle movements.

Dave: When you were training for your marathons, what happened to your body, did you notice a big change in your physique, in your strength?

Jesse: It's funny at the time I didn't notice so much, but looking back now at pictures, when I was at that phase of my life, it's incredible the difference, just looking at how slim and almost sickly I looked at that time.

Not everybody who gets into that kind of training gets to that point and it wasn't, again, it wasn't excessive, it was just what I was doing at the time but the changes in my physique from then to now are pretty dramatic.

Dave: Pictures don't lie, when you take a look back you can really see that difference.

Jesse: It's incredible. Then Facebook does a good job now of bringing up past memories. It's like five years ago this was you finishing your race. It's like, "Wow, a lot has really changed with how I look in five years."

Dave: Ever run into someone who hasn't seen you in a while and you get that instant reaction? I know last year when I was training a lot of the triathlons, I'd ran into people occasionally and that would be their action is, "Wow, what happened to you?" I thought I was in great shape but when someone says, "What happened to you?" It's never a good thing.

Jesse: At that time too, just thinking of it now, I'm not sure if I was vegan at the time but I was heavy into a plant based diet. I wasn't taking in a lot of calories, and I was spending a ton of calories. Those two things together, it was a real challenge for me to keep the weight on at that point. Just interesting dynamic. My diets have all over the years since then and my exercise regime has too. I just feel a lot healthier, I am doing a lot more sustainable exercise and my whole routine is more sustainable now.

How to Make HIIT Really Effective

Dave: I'm glad both of you brought up nutrition because I know Noreen doesn't specifically mention nutrition but when we talk about HIIT exercise, pre and post-workout and just nutrition in general is such a huge component of it.

I'd like to pick your brains if that's okay, after we talk about the actual routines that maybe Noreen or other listeners could use. If we can dive right in, Noreen basically said she was introduced to HIIT, she feels awesome after doing it, but she's looking for some more specific types of workout. She mentions on the treadmill, on the bike for weights.

Marni, maybe we can start with you. You come from a personal training background, are there any protocols that you found especially effective or especially enjoyable with the clients you used to work with?

Marni: Yeah, I find... when you are first starting out testing out some HIIT training, you need to play with the ratios of numbers for rest periods and high intensity. Let's take an elliptical or a treadmill for example, is doing a comfortable pace that takes you a little bit to your threshold but not all the way to the end, maybe like 70%, and get the heart rate going. Then I would say kick it up to about 90%.

Whatever that is for the specific person, and then focus on that rest period. Then in the beginning I would recommend the rest periods being a lot longer and then maybe over time you can start to shorten them and then go in between.

The idea with HIIT training is to do those quick short bursts so that you do need that rest period to recover. That is what's going to kick the body into high gear. That's great when it comes to like ellipticals and treadmills, but you can also take that to weights or kettle bells and even your own body weight.

In order to see any positive result after exercising, our body needs to rest and recover

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You don't even need anything. You can do it beside the couch or beside your bed. You can do something that's high intensity, whether it's jumping jacks, or push-ups or sit ups. I find that that's worked for a lot of people too, because it's easy. They can take it on, they don't need a gym membership, and they can do it anywhere at any time.

HIIT Work:Rest Ratio You Should Use

Dave: Can you talk about the specific work to rest ratios that you'd recommend. Right away I wanted to ask you the question, is there an actual work to rest ratio that you'd recommend for a beginner, an intermediate, an advanced? Does it work like that?

Marni: I would say starting it with anywhere between thirty seconds to one minute of high intensity work to about ninety seconds, two minutes or so of rest. That's a good place to start, and then you can play with it from there. Beginner, intermediate, and advanced, for sure I'm sure there is a lot of recommendations and specifications, maybe depending on age, height, weight, or intensity level.

I would say to really gauge it to you, and that's what I have found worked out for me, and when I did work with clients towards the end of my personal training career, I found their thresholds that worked for them. Obviously as a trainer you want to push them a little bit harder because people like their sweet spot, and like to stay there and get comfortable.

Dave: They sure do.

Marni: It's good to show them what it feels like to be at that intensity. What you want to feel, obviously you don't want anyone who's got asthma going too far, pushing too hard. You want to make sure that you feel out where they are at, so that they can really start pushing and start sweating.

Once you start, those beads of sweats start coming through, you know the body is hitting that point or the heart rate goes up to a point where it's comfortable, not exceeding your ability to breath.

Dave: I love the fact that you emphasize a pretty long duration rest period, because I think when it comes to HIIT training, that's something that a lot of people miss out on, is they feel like HIIT training should be, your heart just thumping the entire time. Like you said, the whole purpose of it is to kick butt and then give your body a legitimate recovery period.

Jesse: I think it's important to have proper rest in between these workouts. Within the workout, plus spacing these out. If you are going to do an all-out high intense workout, you are going to want to maybe do one of these a week and make it part of your program. It's not the type of thing you can do day in and day out and expect to have time for proper recovery.

Dave: That's a huge point. Maybe you've seen that with clients that you've both worked with, and I certainly do as well is, people get in their mind, they read an article in Women's Health or Men's Health and think, "HIIT training is the new be-all and end-all of exercise," and it becomes their three or four day program. The only options that's going to, or the only result of that will be body breakdown eventually.

Jesse: Yeah, these are super intense and you'd really need to space them out.

Incorporating HIIT Into Your Running Routine

Dave: Jesse, when you were doing all your running training, did you use intervals in a big way or did you mostly do long duration type of workouts?

Jesse: Yeah, to be honest, at that time I wasn't too into the high intensity stuff. I was more about spending time on my feet and really putting in those long runs at a slower pace. I think I would have done better personally if I would have put some of these workouts into the routine. I did know some about high intensity training at the time, but I've learned a lot since then. Again, if I went back I would definitely incorporate more of it.

Dave: Maybe you can comment on that then because Noreen, she's specifically asked for treadmill HIIT workouts. Are there any that you've heard about or maybe did use in your training that you'd like to recommend to her or any of the other listeners out there?

Jesse: Yeah, it's depending on where you are running. I've done some of these just in a park. You can make it part of one of your workouts. Say you are going to go for a 10K run or whatever it is you are going to go do. You can take part of that workout and go to a local park.

Like Marni was talking about earlier, depending on your ratios, you could do, say a thirty seconds sprint and then take a minute and a half and just do a nice light jog. That way you can kind of, maybe there are some hills there at the park. You can incorporate different environments. Just in the past, the little bit of high intensity training I did with running I did some of that.

Dave: I'll speak for myself and maybe I'd like to get your opinion as well but for some people who maybe aren't long distance runners, going out in the idea of running a 10k can seem pretty daunting. I know it was for me when I first started running.

The idea of running or sprinting for thirty seconds and then taking a ninety second break, it really seems surmountable, Marni is that something that you've experienced with any of your clients?

Marni: Yeah, and I find that it seems a lot easier, especially when you are out in nature, like if you have the opportunity to do that, depending on the season and the weather. It is a lot easier to kind of run for a little bit and stop and slow down and as Jesse said, either a park or a track.

Nature is beautiful. Enjoy it! Outdoor workouts can motivate you and improve your results

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If you have access to a track nearby, I find it makes it a lot easier and the time goes by a lot faster because you are right, going out for a 10K run, like for me and my personality, I did it. I did some 10ks, I did a half marathon.

I wanted the accomplishment but it was boring to me. It was just really boring just to go out for a flat long run. When I did training beforehand, and this is really important. When I did my training for those I did join up with a running clinic and I had a great instructor who just told us to do a couple of runs in intervals and make sure we really do the walks in between.

Go for three to five minutes run, whether it was harder or not, even at a higher pace and then walk. Walk it out and feel it out especially as you are training your body and getting your knees, your ankles and your joins equipped. That really allowed me to build up my endurance as opposed to going just for long runs. The stop and start actually really helped.

What's Functional Training All About?

Dave: I know. It's great advice. Talking specifically then about the weights. We've sort of addressed some principles for cardio HIIT training. For the weights it was interesting hearing both of you speak because Marni you mentioned functional training. Then Jesse you alluded to it as well. Doing, you said staying away from isolated exercises.

For the audiences who maybe isn't very familiar with functional training, or what the differences can, maybe just to start with you, can you explain what the differences and why functional training is so important?

Jesse: Functional training is doing movements in the gym that are replicating things that you are actually doing in real life. You are incorporating often times more than one joint at a time. Typically, a lot of people at the gym if you look, and again, there is no right or wrong here, it's just different. They are, say doing bicep doing curls. They are focusing just on the bicep and they are isolating that muscle and taxing it till fatigue.

You compare that with doing say a squat or a lung, where you are incorporating multiple muscles, multiple joints. Again, you are doing a movement that you are actually going to replicate in real life. Say you have kids and you are bending over, you are going to actually be doing a squat or picking something off the ground. Really different there, I would say with those variables.

Dave: I'm sure you two are familiar with Paul Chek and The Chek Institute?

Jesse: Yeah, definitely.

Dave: Paul check, he talks a lot about primal movement patterns and the six primal movements. It's all based in exactly what you said. What sort of movements historically do people just do? It's squatting, lunging, or let's see if I can get all six, bending, twisting, pushing and pulling. You think about, when you start to think about the movements, particularly for parents playing with their kids, all those movements are incorporated into every single day.

Marni then going to your functional training, can you, I'm going to put you on the spot here, hopefully you don't mind. Could you pick, if you had to pick three lower body functional exercises, that maybe you personally use and that you'd recommend for Noreen and anyone else that's trying to incorporate some resistance training into their HIIT programs, what would you say, what would sort of your three top be?

3 Lower Body Functional Exercises You Can Use in HIIT

Marni: I know we've been talking about squatting and lunging but I'll add some variants to it. For a squat, I like to play with my feet. I'll do a wide deep squat. Training my feet pointed out and dig right deep down so that you, when you are squatting up, you are feeling it, all the way from the inner part of the back of your knee, all the way up to your bum, and you feel it all the way through.

Just doing a basic squat, you can get those results but I find for the women out there, we want those deep squats and pushing right up through the heels. If I add a kettle bell I'm taking it to another level as well too. That will really help.

Lunge, same thing. You can do your basic lunge or you can also bring your feet out on a diagonal when you are stepping back or stepping forward. I'd say, play with the lateral motion around you. Maybe do a couple lunges in front, a couple behind, and then do forty five degree angle to the side, on each side and go back. If you can hold a weight in your hand of some kind, great.

Another one I love doing that often gets overlooked is calf raises. Just going up on my tippy toes, and just really pumping at the calves, because I find that they get overlooked and people forget about them. You need those calves, you need those lower leg muscles too, to support the upper leg. You really need to, I find with my ankles and stuff just like, we walk every day.

The ankles take a huge hit. I think we forget about that. Get those calf raises in, point in the feet in, out to the side, use a weight. if you are able to step up on some kind of platform a little bit, just so that your ankles can deep below surface level, that will help too.

Dave: What sort of volume would you recommend? Again, thinking about HIIT training, specifically for example your squats. Is there a certain number that people should be trying to reach?

Marni: If you are just doing your own body weight, and you are not holding anything, you can go twenty to thirty but I would go deep and make sure you are really feeling it everywhere, because there is lazy squats, and lunges, and then there is like real squats and lunges, so you want to really feel it.

Then there is adding in a weight and how you hold the weight. If you hold it above your head it's going to be harder. If you hold it straight in front of you, your arms straightforward, it's going to be harder. There is ways to maximize the load, and those you can do anywhere between eight and fifteen, depending on how heavy the weight is.

Dave: I love it. I love getting people in front of a mirror when they are squatting, because like you said, there are so many ways to cheat. When I used to be a personal trainer, what I'd often see is, people use their eye level to sort of determine how deep they are going into the squat.

The problem with that is, you can stand up straight and not bend your legs at all and just sort of move your torso up and down and your eye level is changing. You probably saw people that would do that as well. They'd squat down and their torso would really bend forward and would give them the feeling of a deep squat but it's not a deep squat at all.

Jesse: Dave, I just want to throw something out there that kind of ties everything together that we've been talking about, and that's a great app called The Seven Minute Workout. I'm not sure if you've played with this one at all.

Dave: No, not at all.

Jesse: It incorporates body weight exercises and interval training together. Again, the title, Seven Minute Workout. The whole workout takes seven minutes to go through and people can download this on their iPhone. Basically it takes you through a full body workout, and it's just super easy and a great way to get people started.

3 Upper Body Functional Exercises You Can Use in HIIT

Dave: I love that and for the listeners I'll put that in the show notes. If you go to makeyourbodywork.com/63. I'll find a link for the Seven Minute Workout app. That's an awesome tip. Jesse, you maybe thought that I was going to come after you next. We covered sort of three lower body exercises, what would you say from a functional standpoint would be a great place for people to start upper body or train core muscles?

Jesse: I would say a great way for upper body, first one that comes to mind would be push-ups. That is part of the seven minute workout app. You could do some triceps dips. Basically you'd just have your legs straight out, you'd be on your heels. You can do this like say leaning off your couch. You are going to just basically put your hands on the side. It's hard to verbalize but you guys could do a quick Google and get an idea what that would look like.

Then I would say plank. You are just on your elbows, you are holding that straight posture, you are keeping your back straight with your legs and you are just on your toes, on your elbows and forearms, and you can either, you'd want to hold that for up to a minute. You'd work your way up to that, maybe starting at thirty seconds.

Dave: It's cool because the six exercises that you've both recommended, if you put that into some sort of circuit and you can use different work rest ratios, you can get an amazing workout, and that's such basic movements.

Marni: You can do that in so little time too. What's cool about something like the Seven Minute Workout or you can create your own self timers at home, is that it's on a timer. It gives you thirty second to accomplish that workout or that exercise shall I say? You are doing your squat, you are doing your dips, whatever it is.

The unfortunate thing is if someone is at home, when they are just doing it, they just want to do as many as, most people just want to see how many they can do in that thirty seconds as opposed to focusing on form.

But it's nice to have that as opposed to, I'm going to do ten or fifteen, and then cap it. It's like, I've got thirty seconds to do the exercise. You can base a lot of your HIIT training on time intervals too, whatever you can accomplish in that time.

Dave: I love it. Just quick little recaps. We've covered a lot of material there. Again, for Noreen or anyone else who's building in HIIT work into their routine, we talked about getting the appropriate work rest ratios and making sure that you have adequate amount of rest time between these really hard bits of exercise.

Then Jesse you had the good point about, especially when you are starting out, maybe one of these HIIT workouts per week, talked about how you can do it on a track, is a great way to sort of measure your distances and really stay consistent with how far with you are going during your work periods.

Then, we just had six, and I'll put these in the show notes. I'm going to drop some videos in as well for the listeners, particularly for Jesse's suggestion, the triceps dips. The six body weight or functional movements and add weight to them to increase the level of difficulty. We've covered a ton from the exercise standpoint but I did ask, can we talk a little bit about the nutrition side.

Marni, I'll start with you, is there a specific type of pre-workout nutrition you'd recommend for someone who is going to jump into high intensity exercise like this?

How HIIT and Nutrition Work Together

Marni: Depends on what time of day they are working out, and their metabolism. There is all kinds of things to put into the picture. I would say something light. We want to make sure that the body is not digesting while they are doing this high intensity workout. That will not feel so good. Whether it's like a green drink or some kind of coconut water, or beverage mixed with something very light.

Sometimes we'll do something like cacao powder, coconut water and some coconut oil. Something where there is just some calories in there, getting you going, getting you through the morning and then fuel up with breakfast afterwards, which can be anything from chia seed bowl to a smoothie or a full meal if you want, salad eggs.

You want to make sure that however you step into the high intensity training, that there is a window of half an hour to an hour without any food in there.

Dave: Can you comment on the perception or maybe misconception that exercising on an empty stomach is the best way to burn fat? We hear this a fair bit. What's your opinion?

Marni: Again, some mornings, I don't want to eat a lot. That's where I believe that a beverage is good, because it can provide you with a little bit of calories and something to get through the workout. Eating a full meal before working out, I'm actually not, personally I'm not for that. I think, unless I was working out like at 10:00 in the morning or 11:00, then obviously I'd have to eat.

First thing in the morning, if you just want to put something light in your body, just to get something going, so that you are not starving or you are not depleting too much muscle tissue is a great way to go, because you will get into fat burning mode a lot faster. Especially if the first thing you put in your body in the morning is something more fat protein-ish, so that you are not just burning carbs for energy.

I think that's a big misconception is that you just need only carbs for fuel. Now, there are so many conversations to have from this if you are going for a long run. You are probably going to want some carbs in there because there is only so long you can go before you really tire yourself out and exhaust yourself. For high intensity training, you don't necessarily want the carbs in there if your goal is to burn fat and to lean up. You want to use fat for your energy before you workout.

Dave: A huge takeaway, you mentioned it a couple of times but it's keeping it small. We are not looking for a huge influx of calories right before we exercise. Both of you mentioned, everyone is unique and there is sort of an experimentation phase where you need to figure out what sits well.

Maybe you've experienced it but some things you eat bounce around your stomach, some things can make you feel lightheaded. There is definitely some experimentation that need to happen. Jesse, can you give us some advice about post-workout nutrition, what do you recommend?

Everyone is unique. In order to know what works best for us, we need to experiment. What are you experimenting with right now?

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Jesse: I would say, really important to get your hydration on right after the workout. Having a nice tall glass of water, with a pinch of sea salt, maybe a couple of drops of lemon juice in there, and really taking time to sip on that and get hydrated before you put any food into your body.

Hopefully you are hydrating throughout the workout and before the workout as well but I think it's just so important to really keep focused on hydration. Marni mentioned coconut water before the workout. I think that's also a great drink after the workout to replenish those electrolytes and again, just keep you hydrated.

When it comes to food, it can be as simple as taking one of those shaker bottles with, I'm sure we've all seen them now, with a little spring in the bottom. You can put your favorite protein in there, you can add in some of your other favorite super food powders.

There are so many different super food powders, Marni and I are always playing with different ones, incorporating different ones into our smoothies and our post workout drinks. You can put in some of these like heavy mineral and vitamin dense green powders.

You can use again, water with the protein and those super food powders, or maybe have a favorite nut milk or coconut milk. You can bring that to the gym and even just add your liquid at the end and shake that and have it right after your workout.

If we are talking, after you get home from the workout and you want to have a more substantial meal, I'm not as big on worrying about specific macronutrients in the meal, I would say you want to obviously make sure you are getting some fat, some protein, some carbs.

For Marni and I, our philosophy is just to get the real food in. Just having, depending on the day, having a solid well rounded lunch, if you are working out later in in the day, maybe dinner. There would have been times earlier on in my health evolution where I would have said, "Focus in on the protein, it's all about the protein." I'm not so much about that anymore. I'm just about getting the real food in and replenishing the body right after the workout.

Supplements For HIIT: Greens Super Food Mix and Protein

Dave: I agree with that. I think we get too hung up sometimes on some of the numbers and trying to be very nitpicking on the specifics but eat some food, eat something and make sure that it's healthy whole foods. I know already a question I'm going to get from the listeners. I'm going to ask you this before you wrap up. You mentioned greens or some sort of super food mix and protein. Is there a specific one for each of those that you two would recommend?

Marni: Yeah. For protein, Jesse and I are big fans of Sunwarrior proteins. Their classic plus or any of their blends really. It's a great plant based protein and if not a plant based protein, if people are doing animal protein, collagen is another option too, from bulletproof, and there is another brand too.

Jesse: There is a new protein we are playing with, a bone broth protein. I think the company is Ancient Nutrition. It's a newer product on the market. That's another one depending on if you are into the animal products that we've been putting that in smoothies. Comes in various flavors, and we just think it's super palatable and the nutrition is just off the hook.

Dave: Again, for the listeners. I'll have links to all this in the show notes. Again, you can go to makeyourbodywork.com/63. Then, what about greens powder or super food powder, do you have a recommendation for that?

Marni: Yeah. Sunwarrior also has Ormus Super Greens, which is their greens powder and that one is fabulous. You can mix that into a smoothie or that one is also great before workout. Just mix with some coconut water. If you just want to hydrate, get alkalized and kind of get your nutrition on first thing in the morning, that's the best way to hydrate first thing in the morning too.

Make Your Body Work Takeaway

Dave: We are going to wrap this show up with what I like to call a Make Your Body Work takeaway. This is just something that's really actionable that people who are interested in HIIT training can do today. I hope this doesn't put you on the spot too much, but as we were talking, I thought, you have so many awesome episodes on your podcast that would probably supplement and complement all we've talked about today.

I was wondering if both of you, Jesse and Marni, if you could each recommend, maybe an episode that was one of your favorites or a guest that you think could really speak to Noreen and the other listeners who are interested in this. Maybe Marni can we start with you? Is there an episode that comes to mind right away that the listeners should check out?

Marni: Yeah, absolutely. We had Kelly Starrett on the show and he has so much good to say about this, about HIIT training, about functional movement, about standing at your desk. He is a rock star. That episode for sure.

Dave: Where is Kelly from, what's his fame?

Marni: Kelly started Movnat ... Hold on.

Jesse: No, you are thinking of Erwan Le Corre who we've had on the show.

Marni: I'm thinking, who is another one, that's another one. Erwan Le Corre that's a great one too. That brings us into Movnat. Kelly Starrett is, what kind of thing…?

Jesse: He had one of the first CrossFit gyms in San Francisco.

Marni: Mobility WOD

Dave: Mobility WOD.

Jesse: His brand is Mobility WOD yeah.

Dave: Totally, I love Mobility WOD. Fantastic, I'll put a link to that show and then also to Mobility WOD, because they have on Mobility WOD a ton of awesome videos showing different ways to do facial release and to do pre-workout prep, it's fantastic. That's a great suggestion. Thanks Marni, and Jesse, what about yourself?

Jesse: I would say go back and check out our episode with Katy Bowman. She is a natural movements expert, world renowned. We just had a fantastic chat. That's somewhere in the middle of our archives. She's just phenomenal, the information she is putting out is just so cutting edge. I think your listeners would get a ton from that.

Dave: I'll put a link to both of those. I'm excited, I haven't listened to either one of those, I'll check those out as well. Jesse, Marni, thanks so much for being on the show today. If people want to learn more about you or connect with you, or ask any follow up questions, what's the best way that they can reach you?

Jesse: You guys can go over to the website ultimatehealthpodcast.com. We have show notes for all our previous shows there. Our email is right there. I'll just shout it out here too. It's contact@ultimatehealthpodcast.com. Marni and I are open if you guys have any questions after the show. Reach out, we'll get back to you personally. We just love connecting with you guys. Feel free to reach out any time.

Dave: Again, to the listeners. I can't recommend it more, The Ultimate Health Podcast. It's awesome. The guests are legit. These are people that know their stuff. Definitely check it out. Jesse, Marni, it's been my pleasure. Thanks again for joining us today.

Jesse: This has been great Dave. Thank you so much.

Marni: Our pleasure.

Dave: Thanks again Marni and Jesse for being on the show today and for sharing a lot of great insights about what HIIT workouts can look like. How you can use them to improve your fitness and just giving you some ideas of what we can do to change our perhaps the type of HIIT that we've been doing so far. Thank you so much. Thanks to everyone out there who took a few minutes out of your day for tuning in and listening and learning a little bit more about how you can improve your health.

Now, I have a request for you. My request is, can you go to this show? Again, it's makeyourbodywork.com/63. If you scroll down in the bottom, there is a comments section. What I'd like to hear from you is have you tried HIIT? If so, what works for you? If you haven't tried HIIT, if you have any questions about it, specifically about how you can use it, because I know, HIIT, it's sort of a little bit pet peeve of mine because it's awesome. It can be used so effectively but it's one of those things that's become so talked about that a lot of people have kind of forgotten what the essence, the true essence of HIIT really can be.

Let's start the discussion, again, if you are using HIIT, what's working for you, and if you've never used HIIT, what questions do you have about how you specifically can get started? I'll be jumping in there and answering any questions that you have. I can't wait to see you here on makeyourbodywork.com/63. That will take you right to the podcast episode. That's it for today's episode. As always, I'm excited to see you here again, next week.

Thanks for joining me today!

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Dave

Dave Smith has been a personal trainer since 2001 and was chosen as Canada's Top Fitness Professional in 2013 for his dedication to his clients' success. Download his "Sweet Spot" plan [FREE!] to begin your weight-loss journey today!