HIIT & RIIT Training

The Inner Athlete Workout at Selah Trails is a blend of HIIT and RIIT.

You are likely familiar with HIIT (High Intensity Interval Training), which is essentially cardio intervals. RIIT (Resistance Intense Interval Training) is performing any resistance exercise immediately followed by cardio and repeating this process.

The fitness trail with the 15 stations is naturally set up to be a RIIT workout as you do a resistance exercise at the station and immediately run/jog on the trail to the next station. How quick you perform the repetitions at each station and how hard you run to the next station determines the level of intensity of your workout. Of the 15 total stations, eleven (11) fall into the RIIT category while four (4) fall into the HIIT category (Station #1: step ups, Station #7: Hill Run, Station #10: Tire Course, Station #12: Boxing Shed).

HIIT will jack up your metabolism and turn your body into a calorie burning furnace for 4 - 6 hours after a workout. It also mimics the intense bouts of cardio in sport. RIIT will create an even longer metabolic after burn, increasing the amount of calories you burn above your resting rate for the next 8 - 10 hours. From an athletic standpoint, it taxes your overall system by drawing blood into your muscles and then quickly forcing the blood to spread back to the entire body. This increases your overall cardiovascular abilities. (This is also why you will run a little awkward just after you do a set up pull-ups or push-ups).

After doing RIIT you will notice a regular run will become easier and you are able to increase your speed. RIIT may also be the most effective training for transforming your body as it increases muscle structure AND burns a ton of body fat.

The Inner Athlete Workout, comprised of eleven RIITs and four HIITs, is challenging or as an athlete from Arrowhead High School said:

"Hardest workout I EVER had, but I LOVED it.