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Recently, HIIT or High-Intensity Interval Training has received extensive publicity from fitness enthusiasts all over the world. There are thousands of workout routines out there, and many of these workouts require some form of equipment or specialized training before you can do them.
Most require going to the gym to spend some hours lifting weights or pulling sleds, and so on. But some people don’t have the luxury of time to hit the gym every time. They need to carry their workouts with them everywhere they go. HIIT provides a way out for this set of individuals.
With HIIT, you get your workout done in the least time possible while enjoying tremendous physical and health benefits. High-intensity interval training is a workout designed to allow you to exercise intensively within the shortest time possible. HIIT gets your heart pumping at full capacity and then lets you rest for a while before repeating the process.
The goal of HIIT is to help you achieve a lot more in a short time by alternating between high intensity and low/moderate-intensity exercises. HIIT enhances your anaerobic capacity, and this helps to improve your aerobic capacity. Here are 5 HIIT workouts to include in your routine.
What are the best HIIT exercises to help you get in shape?
Walk and Sprint
With the sound of this exercise, you might think this workout will be simple, but you are so wrong! It is common for most people to do a 30-second walk, which is followed by sprinting for 30 seconds. Repeat the exercise for about 8-10 times, and you will start feeling the heat.
When you reach the third or fourth sprint, you will feel like you want to give up. But don’t worry, you are almost there. Resist the temptation to stop and push through that phase. You can increase the number of rounds as you progress, and you can as well walk up a hill and follow with a sprint.
This exercise is simple, but it is a tested and highly effective cardio workout. It requires no equipment and can be performed by everybody irrespective of age or profession. Better yet, it doesn’t take much of your time, as you will be done under one hour. You can do it early in the morning before going to work or in the evening after office hours.
No kidding, this workout will whip you into shape. This workout involves doing 10 pushups, followed by 30 seconds of rest. Then you repeat the process. If that is too easy, reduce the resting period to 15 seconds. If you are boiling for some action, cut the rest time to 10 seconds, but it is not advisable to do that.
Since it is infinite, perform as many sets as you can manage, but 10 rounds is perfect. This workout is easy and straightforward; it can be done anywhere and is an excellent strength training. It is a fantastic workout for getting in shape during your travels.
Squats are not an easy workout, and many people prefer not to do this exercise. But people who shy away from the workout are surely missing a lot of benefits. If regular squats can get you feeling terrible, how would you feel doing it nonstop? Before doing this workout, ensure that you can squat properly.
You can check your form in a mirror or ask your training partner to check for you. Also, make sure that your biomechanics are in order. You need to go through all this trouble because many people don’t get the benefits of squatting as they use the wrong technique. Do ten squats, and rest for 30 seconds, then repeat until you knock yourself out. This exercise is particularly useful for women who want to have a banging butt.
Sit up and Jump
This workout is favorite among athletes. The exercise involves performing 10 sit-ups, then you stand up and do 10 vertical leaps. When leaping, try to lift yourself off the ground as high as you can, and also try to lower your body close to the ground as you prepare to jump each time.
Each movement is similar to the action of a spring, and you should try to squeeze out as much benefit as you can out of each jump. Rest for 30 seconds after the vertical leaps. If you want to increase the challenge, throw in one set of 10 pushups after the vertical leaps. Sit-ups help to strengthen your core, improve posture, and increase your range of motion, among other benefits.
Push and Squat
This one is a combination of pushups and squats. You perform 10 pushups, then you do 10 squats and rest for 30 seconds. Then repeat the action. To make it more difficult, perform one pushup, then perform one squat and continue that way until you do the tenth. But I warn you this method is hard!
The workout is a fantastic full-body workout if you are traveling. It can help you flush out the stress in your system after spending the whole day in a car or on a flight. It works almost every part of your body and can be performed in your hotel room, or anywhere you feel convenient.
This workout helps to build the leg muscles, and also enhance muscle building throughout the body. Pushups increase the functional strength of the body, promote cardiovascular health, prevent lower back injuries, and improve whole-body muscle definition.
HIIT workouts are ideal for people who are always on the move or individuals who have a demanding job that doesn’t give them the time to work out in the gym. If you don’t have time to spare, HIIT workouts are a great way to get in shape.
You don’t have to go to the gym to get your heart pounding and head rimmed with sweat. You can choose from any or a combination of these workouts to get back in shape or maintain your banging body if you already have one. Remember to stay consistent, and you will see results.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.