If you value your time but still want to sweat, HIIT Workouts help accomplish both.
Basics of HIIT Workouts
HIIT stands for High-Intensity Interval Training. It is a style of workout where you perform exercises with high-intensity effort in short bursts, then rest for short recovery periods. Each session typically consists of several rounds of repeated exercise designed to boost your heart rate. HIIT workouts are good for variety and for people tired of steady-state cardio like running on a treadmill, riding a stationary bike, or jogging outside.
How to Do HIIT Workouts Correctly
The key to correct HIIT work: Intensity. No coasting through your work periods when doing HIIT. Workouts are designed to give you multiple chances to go all out, so maximize those chances.
Pushing yourself means working hard, but it doesn’t necessarily mean going to 100 percent intensity. If you’re completely new to HIIT, don’t go all out when you start.
Instead of completing 15 to 30-second intervals near-100 percent intensity, try doing intervals of one to three minutes closer to 70 percent of maximum. Then do up to five minutes of a lower intensity exercise.
Some Benefits of HIIT Workouts
One review looked at 13 different studies of 424 overweight and obese adults and found that both HIIT and traditional moderate-intensity exercise can lower overall weight and decrease waist circumference.
Sustained Metabolism Boost
Researchers found that HIIT workouts increase metabolism for several hours after exercise even more than running and weight lifting. This is known as excess post-exercise oxygen consumption or afterburn, a measurably increased rate of oxygen intake after vigorous exercise.
Improved Overall Fitness
HIIT workouts can improve your overall health and fitness. A summary of 50 different studies found that HIIT workouts reduce blood sugar levels, and lower resting heart rate and blood pressure in overweight and obese folks.
HIIT Workouts to Try
Basic Sprint Interval
Here’s a great HIIT treadmill workout.
Warm-up with a 3-minute jog, then immediately increase your speed to sprint for 15 to 20 seconds. Next, walk, or jog at a very slow pace for one minute. Then go back to sprints.
Repeat these intervals for 10 rounds. You’ll get a solid 15 minutes of sweat. This works on a treadmill, but it can easily work on a track or football field, too.
Hill Sprint HIIT Workouts
Sprinting on an incline is hard. But it’s also a great way to train while decreasing the impact on your joints.
Start by finding a hill to sprint up for 20-30 seconds.
Then walk back down the hill to your starting point as a recovery period.
Repeat for 10 rounds.
If you have a stationary bike, blast your quads and hammy’s with this HIIT workout.
Start by pedaling as hard and fast as you possibly can for 30 seconds. To boost the heart rate, even more, use resistance on the bike.
Next, pedal slowly for one minute at an easy pace.
Repeat these intervals for 10-20 rounds.
You’ve seen the ropes at the gym. Don’t be scared of them, they can help you experience a great HIIT workout. Just moving “battle ropes” at a fast rate will boost your heart rate.
Grab a pair of ropes and start doing slams or waves for 30 seconds.
Rest for about 1 or 2 minutes.
Repeat for 10 rounds.
Importance of Rest
As you’re getting started on this fitness journey, understand that rest is vital.
Many experts say that your rest period is when muscles grow. And many prominent running coaches say that you shouldn’t run hard unless your body is well-rested. The key to success in any training program is consistency, so as long as you stay consistent through training you can benefit from sufficient rest periods.
Get Started With a HIIT Workout
Now that you’ve found a few good workouts, get started. Don’t waste any more time. HIIT it!