There’s no question that there are countless different ways to workouts, all of which have their own benefits and can help you reach your goals and aspirations. One of the most popular trainings, and for good reason, is High Intensity Interval Training. Whether you’re at the gym, in your living room, or training in your backyard, you can take advantage of this incredible training style.
What is HIIT?
The main staple of HIIT is performing repeated, maximum effort bouts of work separated with periods of recovery. These full-effort short bursts of energy of 30-60 seconds, followed by even shorter rest periods, can do wonders for your health as well as goal achievement. Because these workouts consist of quick transitions between intense effort and rest, training sessions typically last anywhere between 10-30 minutes in duration. It is important to note that this near maximum effort is relative to each individual’s fitness level and so it can be useful for individuals of all workout’s levels.
How Does it Benefit You?
While these short-burst workouts will burn roughly the same number of calories as a typical workout, a HIIT regimen will burn far more calories after the training session has been completed. This process is called excess post-exercise oxygen consumption (EPOC), where the body burns more calories healing the from the intensity of a demanding workout. It is important to include a proper nutrition and supplementation program as well to aid in your recovery.
With HIIT training burning more calories, it can also help you in your goals to lose weight and reach your goals. Being that HIIT workouts are shorter in duration to the standard training session times, you are able to produce similar fat loss with far less of a time commitment.
Studies have shown that HIIT training can also improve oxygen consumption and reduce your heart rate and blood pressure. Studies have shown that HIIT training can improve blood flow to the brain and your muscle’s ability to use oxygen just as much as traditional exercises but requiring significantly less training time. It has also been shown that this style of training can reduce blood pressure and heart rate in overweight individuals with high blood pressure. With heart disease being more prominent, incorporating training styles such as HIIT can provide some great health benefits.
Here are a few sample HIIT workouts that can allow you to get in a great workout with very little to no equipment.
Workout #1: Full-Body
For these workouts, you will perform as many reps as you can, with proper form, for a period of 35 seconds. Once that period has passed, you will take a 25 second break before moving on to the next exercise. Once your circuit is complete you will rest for 1-minute and repeat the circuit for a total of 3-4 times.
A1. Kettlebell Swings
A3. Bear Crawl
A4. Squat Jumps
A6. Jumping Jacks
A7. Bicycle Crunch
Workout #2: Abs Intervals
Here, you will complete the circuit 4 total times, resting 1 minute after the last exercise.
A1. Crunches: 40 reps
A2. MB Ab Twist: 40 reps
A3. Hanging Knee Raises:15 reps
A4. Oblique Crunches: 20 reps (each)
A5. Half burpees: 10 reps
Workout #3: Tabata Training
With Tabata training, you will perform 8 rounds of work that will consist of 20-seconds of maximum effort followed by 10-seconds of rest. This will only take you through 4 minutes of total work but maximizes your time and efficiency.
Try putting together a workout with 3-4 exercises such as squats, lunges, push ups, and planks to push your body to the max!
As you can see, HIIT training is efficient in not only maximizing your time, but also in helping your reach your goals. You are able to achieve the same health benefits of standard workouts without the massive time commitment.