What is High Intensity Functional Training and Why You Should Try it

High-intensity Functional Training (HIFT) is an interval training program usually done with a class. It puts participants through different strength, functional, and cardio exercises. HIFT marries two concepts: High-intensity Interval Training (HIIT) and Functional Training. A HIIT workout program alternates intense spurts of exercise and short rest periods. Keeping time is not as strict as functional training, which focuses on improving your efficiency in doing everyday tasks.

There are a few factors that set HIFT apart from other types of workout. And one of them is its fast duration. A HIFT program takes a few minutes to finish while most workouts take less than an hour to do. Another one is that HIFT workout programs come with varying routines that target different muscle groups. So, you’ll definitely won’t have the same workout routine in the same week. By doing so, you’re taking your body out of its comfort zone and avoiding it to be in a plateau state. HIFT also ensures that the weight you lose comes from stored fat and continues to burn for a whole 24 hours after exercising.

The benefits of HIFT

It’s easy to stick with it

There are plenty of fitness programs out there, and most of them have high dropout rates. From finding the time to go to the gym to getting bored with repetitive exercises, people have their own reasons for skipping their workouts. This is not the case, however, for most HIFT enthusiasts. Because you spend less time exercising and enjoy the exercise you do, you are more likely to continue doing HIFT regularly. As a result, you’ll get your daily tasks done faster than before.

You’ll see results quickly

Those who have hopped on the bandwagon report faster improvement in their HIFT workout program than in other physical regimes. These improvements include measurable, easily observable results like more lean mass, less fat mass, and a lower body fat percentage. They even said that they could see a positive difference in their emotional functioning. If your purpose is functional training for weight loss, you’ll be pleased to find that you’re looking and feeling better all around.

It will prepare you for heavy jobs

HIFT was originally intended as training for the US Marine Corps. The tasks which HIFT aims to make easier are the same ones that soldiers need to master for when they’re out in the field. Lifting up from the ground, lifting things over their heads, pushing, pulling, and jumping are just some of the movements that must be done in combat. But even if you’re a civilian with a desk job, you may find yourself doing these movements in your day-to-day life, too. The strength and stamina you gain from HIFT will come in handy when you need to move furniture, help a friend push their broken-down car, or carry bags, kids, or pets up the stairs.

You’ll feel ready for anything

You never know when life is going to throw a curveball. So it’s vital to have strength and confidence when something unexpected comes up. Since variation is necessary for combat-related fitness training, HIFT sessions are always changing. Aside from making your workout more exciting, it enables you to try a big range of exercises and work on every muscle group in your body. So when real-life tasks get more challenging, you have the skills and the attitude to face them head on. You might even seek out a challenge yourself by taking up a new sport or hiking to a level you’ve never reached before.

HIFT exercises you can do

If you think it’s the right time to jump in, warm up with a quick jog or some lunges, and try one of these exercises.

Slammer into breakdancer

You’ll need a slam ball for this exercise.

Instructions: 

1. Hold it in both hands and begin in squatting position.
2. From the squat, jump up and lift the ball.
3. As you land, slam it into the floor. Don’t hunch—your chest should stay up as you jump.
4. Put your left hand on the floor, in front of the ball.
5. Carefully pull your left leg through to your right side and lower your hips. You should be balancing on your left hand and right foot.
6. Finally, reverse the steps until you’re back in squatting position.

Counterbalance squat into overhead wood chop lunge

Break out the slam ball again, but this time, start in a much wider squat while holding the ball at chest level. 

Instructions:

1. Press your arms upwards as you lower your hips so that the ball stays at the same height.
2. As you come back up, bring the ball back in, near your chest.
3. Maintain your wide squat and lift the ball up above your head.
4. Then pivot into a lunge. As you lower your body, use your core muscles and bring the ball down towards your hip.
5. When you get up out of the lunge, swing the ball up as you move your feet forward.

Single-arm plank with one-armed row

Before you begin, you’ll need a free weight and a flat, raised surface. You can use the end of a hexagon dumbbell or a step of the nearest staircase. 

Instructions:

1. Place your hands on the surface and get into a plank with your feet hip-width apart. Take a moment to find your balance with only one arm. This is your one-armed plank base position.
2. From here, take your weight of choice. Bend and pull your other arm back into a row. If you want to make sure that you’re doing it right, imagine that you’re pulling your shoulder blades inward so they get a bit closer to your spine.

There’s no schedule too tight for HIFT. So there’s no excuse not to give it a shot. If functional training is unfamiliar territory to you, get initiated at Pretty Huge Obstacles in Bonifacio Global City. Join us every Wednesday, at 6:00 PM, at our Huff and Puff (HIIT) class led by Coach Xenos Sotto. We offer functional training classes for people of all fitness levels from beginners to professional athletes. It’s a fantastic opportunity to get in shape, meet new people, and have fun.