Your workout may get boring, there may be times that you want to give up and there may be times that plateau when it comes to a weight loss journey… Or maybe it’s a muscle building journey. No matter what journey you’re on, no matter the story that you’ve got to tell, try something new in your workout. HIIT workouts are all the rage right at the moment and they’re worth a try when it comes to designing a workout just for you. Ready to see what it’s all about?
What is HIIT
HIIT is an acronym for High Intensity Interval Training.
How Does It Work?
This basically means go hard or go home for a certain amount of time and then a recovery period follows. The recovery period may not be exactly a day at the spa, it’s meant to keep your heart rate up while giving your body a moment to breath. The result? Burning more fat in less time.
How Can You Incorporate It Into Your Workout
Firstly, check with your doctor to make sure that you and your heart is healthy enough to either start HIIT in your workout routine or add it to your preexisting workout out routine. If you are, go for it! So how can you utilize the HIIT method?
HIIT Workout For Beginners
HIIT for beginners is a great for just that… Beginners! If you’ve never done a HIIT workout, you’re in for a treat. This is a fast paced workout that you can do in 10 minutes.
The Huffington Post made a great list on beginner workouts but one of our favorites? The 10 minutes HIIT workout; The workout consists of a warmup, seven exercises, and a cool down. All you need is a chair, a yoga mat, hydration, hydration and motivation.
The warmup takes two minutes.
Start by jogging in place for thirty seconds, do the invisible backstroke for thirty seconds, and then do lunges (front, back, and side) for one minute. Do each leg separately and then switch to the other side; Each leg will equal thirty seconds.
The Huffington Post says to, “Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your weight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.)
Jab, cross, front (left side): Repeat the above on the opposite side.
Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.
Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.“
This workout is pretty awesome for those just beginning and they’ve got a 20 minute and 30 minute workout to provide too.
The Cool Down
The cool down consists of overhead stretches, reverse lunges, and forward folds.
HIIT Treadmill Workout
The beginner workout really sets a great ton for how HIIT workouts really “work” yet that isn’t all HIIT has to offer. There are HIIT workouts for pretty much everything. The treadmill workout is really great for those that want to condition themselves for cardio workouts.
- Start off hard, a speed that your body can sustain for an entire minute. It may not be as fast as you like, but you must condition yourself first if running isn’t something that you’re used to.
- Go easy for a minute or two–Whatever your body needs.
- Then go the previous speed you had been going when you started for two minutes.
- Rest. Complete this cycle for six to ten cycles.
Be sure to warm up and cool down with a brisk walk.
Lower Body HIIT Workout
Upper Body HITT Workout
Fat Burning HIIT Workout
A fat burning workout does not happen over night. There may be a waiting period before you start seeing results. But you will see results.
Bodybuilding.com gives you an eight week program that really helps you follow though when it comes to working to achieve the ultimate fat burning workout. They’ve laid out a week to week program that allows you to follow along in making the right decisions when it comes to the ultimate fat burning HIIT workout.
HIIT Ab Workout
Figure Four Leg Lifts
Plank Toe Touch
Do each exercise for 45 seconds and rest for 15 seconds after each exercise. For beginner, do the reps once. Intermediate, do the reps twice and for expert level, do the reps three times.
This may not seem like a hard list, but wait until you’re in the middle of the list, you’ll figure out that it isn’t easy.
HIIT Leg Workout
Depending on what you want from your workout, you’ll have to choose what’s best for you. There isn’t a hard or fast rule saying that you must do all of these workouts at once. Make a routine to make your body the best body that it can be. Maybe you just need HIIT for one part of your workout routine. Maybe you will piece together the a workout that is HIIT fit for you. Whichever you decide, make sure you share it with us! Which workout will you do? We’d love to hear your choice and why! Happy workout!
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