Have you ever felt like exercising but you’re in a time crunch? Or maybe you’re sitting on your desk and suddenly have the urge to go out and do cardio, but you can’t because you’re at work. Traditional workouts take about an hour to complete and it’s one of the reasons why people (even those with an already active lifestyle) skip exercise.
Enter HIIT. High intensity interval training, or HIIT, pushes this boundary by incorporating an effective workout in a short amount of time. It involves multiple cycles of alternating between several minutes of vigorous movements, designed to elevate the heart rate to at least 80% of its maximum, and brief intervals of less intense activity.
Although HIIT can help decrease body fat, increase strength and endurance, it is not necessarily better than other exercises. The main thing is that it can achieve similar benefits in a shorter amount of time.
Here’s a sample HIIT (High-Intensity Interval Training) workout:
Warm-up:
- Jog in place for 2 minutes.
- Arm circles: 30 seconds forward, 30 seconds backward.
- Bodyweight squats: 10 reps.
- Push-ups: 10 reps.
HIIT Workout: Perform each exercise for 30 seconds, followed by a 10-second rest. Repeat the circuit 3-4 times with a 1-minute rest between each circuit.
- Jump Squats: Start with your feet shoulder-width apart. Lower your body into a squat position, then explosively jump up, reaching your arms overhead. Land softly and immediately go into the next squat.
- Burpees: Start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, then jump your feet back towards your hands. Finally, jump up explosively with your arms overhead.
- Mountain Climbers: Begin in a plank position with your hands directly under your shoulders. Quickly alternate bringing your knees towards your chest, as if you’re running in place.
- High Knees: Stand in place and jog on the spot, bringing your knees up towards your chest as high and as fast as you can.
- Plank Jacks: Start in a plank position, with your hands directly under your shoulders. Jump both feet out wide, then back together, while maintaining the plank position.
Cool-down:
- Walk or jog lightly for 2-3 minutes to bring your heart rate down.
- Stretch major muscle groups, holding each stretch for 15-30 seconds.
HIIT stands as a potent workout choice for boosting endurance and strength, especially for individuals with time constraints. Due to its intense nature, it’s recommended to seek medical advice if you have any health concerns before commencing a HIIT regimen. Additionally, newcomers to HIIT are encouraged to opt for programs supervised by fitness experts.
Life can be very busy, but let’s not forget the value of exercising and what it can contribute to our health. Besides, we’re the ones who will reap the benefits of living an active lifestyle.
