High intensity interval training (HIIT) is in one word, intense. It can be extremely challenging, but rewarding at the same time.
HIIT workouts contain alternating short periods of explosive anaerobic exercise with brief recovery periods. What’s great about HIIT is that you can incorporate it with any type of cardio workout: a bike, running on the treadmill, using the stair master, or the rowing machine. You’ll definitely work up a sweat quickly, working at a very intense level and then backing off for a recovery period. You’ll burn calories quickly, increase your metabolism, and reduce body fat. On top of all that, there’s a post-workout bonus: Your body will continue to burn calories after your workout session.
You can burn calories quickly using HIIT.
High-intensity interval training may help you burn more calories than traditional exercise, or better yet, it may help burn the same number of calories in a shorter amount of time. For the sake of the intensity of the workout, HIIT increases your metabolism following exercise, more so than jogging or weight training. This means burning additional calories even after you have finished exercising!
Do you wish you can workout, but never have the time to finish an hour-long training session?
HIIT can reduce body fat despite the relatively short time commitment.
High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. This is great if you are short on time!
Typically, a HIIT session should be between 4 minutes to 15 minutes. It’s good to keep it in that range because injuries can occur if workouts are too long. What’s great is that you can burn 150 calories in just 15 minutes! This workout below is effective and convenient because it can be accomplished in the comfort of your own home.
Butt Kicks with Arm Circles
Start by kicking your heels one foot at a time up toward your butt, as if you’re running in place. Simultaneously place both arms out to the side and rotate them in a circular motion. This compound exercise will help you increase your heart rate while stretching out your lower body, engaging your core and getting some blood flow to your arms.
Drop down in a squat position with your hands straight out. Place your hands on your hips to help you balance as you jump. Continue to jump into a squat position, getting as low to the ground as you can.
Be sure to force your weight into your heels when you squat down in order to engage the hamstrings and glutes.
Jump to the left with your left foot, while kicking your right foot behind. At the same time, reach down with your left hand to tap the floor. Repeat this motion on the right side and continue to jump left to right.
By keeping your hips and back low, you will work the core and target the lower back muscles even more.
Drive your knees up toward your chest. To give yourself a goal to work towards, put your hands out straight and try to tap them with your knees.
This exercise will really bring up your heart rate!
Begin in a lunge position by stepping back with one foot and dropping your knee toward the ground. Place your arms in a running position to give you momentum as you jump into the air. As you jump, switch legs and land with your opposite leg behind you and your knee dropped toward the ground. To really feel the burn, stay low through the entire movement!
Perform these exercises for one minute. Repeat circuit x3.
If you are new to HIIT, start with just a few cycles twice per week. HIIT training is very demanding, especially when doing higher impact modalities. Adequate recovery between training sessions is an absolute must to avoid any injuries.
If you want to get your feet wet with HIIT, there are always modified versions to the workouts. Try alternating between simple strength-training moves like bicep curls and overhead press. If you want to do a full-body HIIT modified workout, try 30 seconds of kettlebell swings, 15 seconds rest, and then 30 seconds of push-ups. That way your abs, glutes, hamstrings, and quads will be worked with the kettlebell swings and your triceps, chest, and shoulders will be worked with the push-ups.
Are you sold yet on HIIT workouts? They’re a great training regiment since they can be done at the gym or in the comfort of your own home. If you would like custom-made HIIT workouts for your needs and fitness journey, message me today! Find me on Facebook, Instagram, and Trainerize!
Rising Phoenix Fitness