Nathan Pepin

Kegal HIIT

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What is Kegal HIIT?

Kegal HIIT implements concepts from HIIT and applies them to kegals.

HIIT stands for High Intensity Interval Training. In HIIT, a high intensity exercise (such as sprinting) is done for a set amount of time, say 15 seconds. What follows is a rest activity such as walking for a set amount of time, say 30 seconds. This cycle is done for a number of repetitions.

As can be gathered, this sort of training is intense, which is partly why it can be so effective. Two of the main benefits of the method are that they are time effective and that they are easy to keep track of and progress.

Progression can take a few different forms, it might involve any combination of increasing the high intensity time, decreasing the low intensity time, or increasing the amount of repetitions.

Kegal HIIT takes this concept and applies it to the process of squeezing your pelvic floor muscles.

HIIT your kegals today!

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How It Works

There are four main factors in Kegal HIIT:

Squeeze Time: The is the amount of time you are contracting your PC muscles

Rest Time: This is the amount of time you rest for.

Reps: The amount of repetitions.

Last Rep: Squeeze for whatever remaining time.

It is recommended to choose Smart Trainer at first. It will start you at level 1 and will take you all the way up to level infinity.

The Manual Training mode is useful if you don’t want to continue your Smart Training and you want to program your own session for reasons of time or experimentation.

How do you do kegal?

Kegals are much easier to do than people think. Whenever you stop the flow of urine midstream you are using your pelvic floor muscles to do so. To start with, simply pretend like you are doing that.

With practice and as you gain strength you won't need to think of it like that anymore

How Hard Is It?

For most people, level Level 1 will be easy and it is designed to be that way. Take it seriously, progress, and then see how easy level 10 is. Failure is expected.

Some people may experience some difficulty at the start as they won't exactly be able to feel if they are doing a kegal or not. It is recommended that these people just keep working at it and it is assured the mind muscle connection will be built. Looking up articles and videos about how to do kegals might also help.

What Is Failure? How Do I Know If I Failed?

Failure is when you start missing reps. If you are supposed to be squeezing for 10 seconds and you only squeeze for 5 seconds, that is failure.

When you fail a rep, it is recommended you do not progress to the next workout and instead repeat the previous workout. This can be done by clicking the back button after the workout is completed.

Even if you fail a rep, there is still much to be gained from the workout.

How Often Should I Train?

It is recommendation to train 3-7 times per week. Twice a day is very doable. Workouts tend to be short, so doing them during little periods of wait time can be very helpful.

What Is A Kegal Max?

Once you hit Level 21, the progression scheme will change slightly and you start training what is called your Kegal Max.

Your Kegal Max is much like your bench press max: it is max load that you can handle. Instead of doing multiple reps, you instead do one big rep. This is meant to be challenging and you are not always expected to progress.

If you beat your old max, the next cycle will be based on your new max. This means that you ought not to cheat as you may find yourself over your head with the workouts.


If there are any questions, please contact me, If you have any strategies or successes make sure to share them!