# @ryanckennedy on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/BkOc6ValdDJ
- **Gondola URL:** https://gondola.cc/posts/31291730-ryanckennedy-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/33d98e53b7.jpg
- **Posted:** 2018-06-20T00:08:26.000+00:00
- **Account Owner:** Ryan Kennedy (@ryanckennedy) — https://gondola.cc/ryanckennedy

## Caption

High Intensity Interval Training is when you have an intense work interval (~20-30secs) followed by a rest period (~60-120secs). It is an incredibly efficient and effective way to train! To reap the full benefits you have to really go all out and give it 100% effort on the work interval. 🏋🏻‍♀️🏋🏼‍♂️🏊🏽‍♂️
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One of my favorite exercises for HIIT workouts are battle rope slams. 💥
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There aren't that many exercises that can bring you to exhaustion in under 30 secs like these rope slams. •
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I do 20-25 rope slams, followed by a 90 second rest period. I repeat 5-10 rounds, making the entire workout only 10-20 minutes! This short session provides countless health benefits!! •
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High intensity interval training has been shown to balance hormones, burn fat, and build muscle. 💪🏽
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HIIT workouts substantially boost metabolic rate, which last for hours after exercise, allowing you to burn extra calories long after your workout is over. • •
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What's even more amazing is that HIIT boosts mitochondria biogenesis, meaning your cells make more new mitochondria. This increases energy levels, improves cellular function, and slows down the again process!
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Looking to amplify these benefits?! Then get outdoors for your high intensity interval training! You'll gain the additional benefits of sensible sun exposure and grounding! ☀️🧘🏽‍♂️
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#highintensityintervaltraining #workout #fitness #HIIT #efficient #intense #weightloss #health #muscle #outdoortraining #sunexposure #grounding #wellness #mitochondria #balancehormones #energy #holistichealth #battleropes #burnfat #increasetestosterone #metabolism #longevity #antiaging #nogymneeded #trainsmarter

## Stats

- **Views:** 0
- **Likes:** 132
- **Shares:** 0
- **Comments:** 6

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Ryan Kennedy | @ryanckennedy | https://gondola.cc/ryanckennedy | Influencer |

## Tags

energy, holistichealth, nogymneeded, battleropes, intense, fitness, workout, wellness, longevity, sunexposure, weightloss, outdoortraining, highintensityintervaltraining, health, balancehormones, trainsmarter, grounding, efficient, metabolism, antiaging, muscle, hiit, mitochondria, increasetestosterone, burnfat

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