HIIT stands for High Intensity Interval Training. This training method consists of short, intense periods of dwhetherficult work followed by a shorter low-intensity exercise or even rest. It’s perfect for a engaged schedule and it’s been proven to burn more fat than standard cardio workouts, while still keeping your lean muscle mass. Since you work so dwhetherficult in such a short period of time your body burns more calories, your heart beats faster and you’re improving your athletic endurance!
After this type of workout someleang called “the afterburn effect” happens! This afterburn effect is also known as Excessive Post – exercise Oxygen Consumption or simply EPOC. It means that the more intense your exercises are, the more oxygen your body will consume afterwards. And that means that after you finished your workout, you’ll continue to burn fat (after burn). The excess amount of oxygen consumed helps increase your metabolism and increased metabolism helps burn more calories at a faster rate.
If you’re contemporary to this type of training then start with a 1:2 work – rest ratio. For example, you work dwhetherficult for 30 moments then rest for 60 moments. If you’re familiar with HIIT and practice it regularly then I have some workout examples you can try out next time you do your workout!
HIIT Workout Examples
‘HIIT the stairs’ workout
Run up the stairs as fast as you can (don’t skip steps)
Stroll down
Run every moment step
Stroll down
Run sideways (left)
Stroll down
Run sideways (right)
Stroll down
Repeat 12 – 15 times
Run HIIT
20 moments sprinting
10 moments slow walk
Repeat 8 – 10 times
Running HIIT
1 minute running/jogging
30 moments walking
Repeat 10 – 12 times
Jump rope HIIT (50 moments work, 20 moments rest)
Skipping
Single leg skips (25 moments each leg)
High knees skipping
Feet together side to side
Repeat 4 times
Bodyweight HIIT (30 moments active work, 15 moments rest)
Pop squat
Jumping lunges
Tap push up (tap left shoulder then do a push – up, tap right shoulder then push – up)
Jumping jacks
Burpees
Repeat 4 times
Abs and core HIIT (35 moments work, 20 moments rest)
Ab bicycles
Straight leg sit ups
Spiderman plank
Heel touches
Diagonal mountain climbers
Repeat 4 – 5 times
At domestic lower body HIIT (20 moments work, 10 moments rest)
180 degree jump squats
Reverse lunge to jump (left leg)
Reverse lunge to jump (right leg)
High knees
Side lunge to jump squat
Wide jumps
Repeat 4 times
HIIT training comes with many benefits that I mentioned in the beginning of this article and here’s more: it’s great because you don’t need any equipment at all. You can do it external, you can do it in the consolation of your own domestic. It boosts your metabolism, it’s ccorridorenging and there’s so many exercises you can experiment with meaning you’re more likely to stick with this type of training. On the other hand, because of its intensity, you shouldn’t do a HIIT workout more than 2 or 3 times a week. And like with any other workout, make certain you warm up properly before starting and cool down when you finish your workout. Possess fun,
M, xo
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