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Exercising After the hCG Diet: Is A HIIT Workout Regime Right for You?

Exercising After the hCG Diet: Is A HIIT Workout Regime Right for You?

While undergoing the hCG diet, you should not be working out. During the critical phases of the dietary protocol, your focus should be on following the recommended caloric intake and using a daily dose of hCG during Phase 2 of the plan. It is advised that you avoid exercise while dieting because it can have an adverse effect on your dietary goals. However, once you complete the hCG diet and have achieved your desired weight loss it is time to focus on lifestyle changes. You might want to incorporate an exercise regime into your daily activities to keep the weight off, tone your muscles, and improve your cardiovascular system. Recently, there has been a lot of hype surrounding high-intensity interval training (HIIT) as the ideal way to get into shape and tone up your core. 


HIIT Requires Only Minimal Exercise Time


In today’s time-constrained schedules, some people do not have the time to work out every day. Many trainers have recommended that people work out a minimum of 150 minutes per week performing aerobic exercises but who has the time? Many people are juggling work and families. However, with HIIT, you focus on fast, hard workouts. You can drop your exercise time down to only 75 minutes per week. 


How HIIT Works


With HIIT, you will spend short periods of time doing intense exercise followed by a recovery period of only mild intensity movement. The total workout time ranges from only 15 seconds to four minutes. Ideally, you will perform a high-intensity workout to push you heart to 80 to 85 percent of its heart rate. During the recovery period, you will only do a mild form of exercise to keep your heart at 40 to 50 percent of its maximum speed. You will do six to 10 workout/rest intervals. Each day, your total HIIT workout time ranges from only 10 to 40 minutes. The time will vary depending on how hard you push yourself and the duration of the workout and rest periods you opt to take. 


Steps of HIIT 


After ending the hCG diet, you may have attained your target weight and now it is time to improve your body’s physical performance and cease living a sedentary lifestyle. If you are new to HIIT, then you may want to seek the help of a certified exercise professional for guidance.

If you are going to try HIIT, here are a few steps to take to embark on the exercise protocol: 


  1. Decide on a form of exercise that meets your body’s needs such as running, walking, rowing, jumping rope, swimming, or cycling. 
  2. When you first start to work out, you must always perform a 5 to 10-minute warm-up period to get your body ready for the high-intensity workout. After HIIT, you will also want to undergo a similar cooldown segment. 
  3. Slowly you should build up to 8 to 10 repetitions of workout/rest intervals during your HIIT regime. 


A HIIT Exercise Session 


Here is an example of what a typical HIIT workout session consists of: 

You will perform 40 seconds of high-intensity exercise that gets your heart pumping. You will then take a 20-second rest to let your heart slow down. At this point you must start another 40-second workout. When starting out, you will do only a 10-minute workout that consists of workout/rest intervals. However, as your tolerance and stamina improve you can increase the time to a daily 30-minute HIIT workout or more. 


Undoubtedly, HIIT is one of the newest exercise regimes for both seasoned athletes and people who are new to working out After ending your hCG diet, your focus should always be on maintaining your achieved weight loss and living a healthy lifestyle. If you still have weight loss goals, then after a rest period, you can explore undergoing another hCG diet round. Please contact the medical professionals at Nu Image Medical if you are interested in continuing your weight loss journey.

About the author

Dr. Constance Odom, MD

5 min read