HIIT workouts are eminent when it comes to getting the most out of your performance. High-intensity interval training is a form of training in which you give it your all, executing intense bursts of exercise, followed by a short recovery time. This type of training technique promotes an inclined heart rate for lengthy periods, allowing the body to lose weight at a faster pace. The “afterburn” effect, further referred to as the Excess Post-Exercise Oxygen Consumption (EPOC), is what allows HIIT to really thrive. EPOC is the amount of oxygen the body needs to restore all levels to normal conditions.
Knowing this, there are many benefits when this cycle is activated, such as an increase in metabolism, elevated heart levels, increased versatility, and an overall ubiquity of body health. On top of all of this, HIIT is relatively convenient and requires minimal to no equipment whatsoever, allowing you to easily perform this type of exercise with no constraints.
It’s been proven that twenty-seven minutes of HIIT a day, three times a week is equivalent to your average anaerobic 60 minutes a day, five days a week. That’s a total of 219 minutes saved each week when engaging in HIIT sessions. Here’s a list of each workout material used, and how you can better equip yourself next time you’re using HIIT.
1. Pullups
Pull-ups are perhaps the most physically demanding of them all, but they’re also the most beneficial in regards to upper body strength. When performing a pull-up, you’re basically lifting your body weight up with your arms, shoulders, and chest, which requires an insane amount of energy. Prolonged use of this HIIT interval will guarantee results.
Workout: set your timer for eight minutes. Proceed to a pull-up bar, and then do as many as you can within one minute. After the minute is over, take a one-minute recovery break. Proceed with the pattern a number of four times total, along with four recovery minutes.
By the end of the work out, you should be feeling the burn – which is a good thing. Continue this same method for at least two weeks.
[nextpage title=“Next” ]2. Burpees
When it comes to burpees, or squat thrusts, you must be consistent on both form and value. Turning a burpee into a HIIT interval may sound easier than done but the intensity says otherwise. Be sure to rest after each intense work out, as well as eating nutritious foods to gain back essentials lost. Doing this will ensure a clean, yet productive interval.
Workout: set your timer for six minutes. Proceed with proper form, then execute as many burpees you can do in one minute. Then, take a one-minute recovery break, which should result in three aggressive minutes of non-stop burpees.
Remember not to push yourself too hard within those HIIT minutes. If you can only handle 30 burpees within a minute, that’s completely fine; over time, your body will adjust and adapt to be able to do more.
[nextpage title=“Next” ]3. Jumping Jacks
Jumping jacks are relatively easy, as well as super convenient. You can practically do this exercise anywhere, anytime. To further increase the effectiveness of jumping jacks, you can insert it into a HIIT interval. Doing this will dramatically increase both your heart rate and overall mobility.
Workout: set your timer for ten minutes. Proceed to correct position, then jump moderately for the duration of a minute, or as long as you can manage, Then, take a one-minute recovery break. At the end of the workout, you should have a total of five minutes of repetitive jumping. This HIIT is designed to increase endurance while losing weight.
[nextpage title=“Next” ]4. Mountain Climbers
Mountain climbers are an aggressive form of exercise, requiring your body to fully de-extend itself, then repeating the process. This ensures great hip productivity, as well as rotary mobility. This work out practically operates on the whole body, making it an ideal exercise participant for Hiit. Due to the mountain climbers’ belligerence, it is advised that you perform this in small, yet substantial increments.
Workout: set your timer for seven minutes. Complete at least 25 mountain climbers in one minute. Proceed with a minute and a half recovery break. By the end of this work out, you should feel an overall feeling of depletion, in regard to energy level.
[nextpage title=“Next” ]5. Front Plank
Planks are pretty universal in terms of accessibility. They’re great for abdominal reconstruction, as well as promoting weight loss at an extreme rate. Planks also boast the ability to increase chest strength, rendering a more defined thorax. On this workout, in particular, don’t be afraid to push your limits – if your body starts to shake due to a lack of muscle energy, hold out a little longer,
Workout: set your timer for six minutes. Complete one full minute in plank position, then take one minute for recovery. By the end of this HIIT, you should experience slight soreness located in the abdominal section, and maybe chest. Continue this daily to see optimal results.
[nextpage title=“Next” ]6. Jump Rope
Perhaps one of the most cherished workouts, jump roping has astounding effects on the body. Merely jump roping for 15 minutes a day will result in colossal weight loss in just over a month’s time. On top of that, jump roping offers the body a full comprehensive workout, which only intensifies through HIIT.
Workout: set your timer for 15 minutes. Make sure to select a jump rope your size; then proceed to jump rope continuously for a minute and a half. Take a one-minute recovery break. At the end of the workout, your heart rate should be at an optimal level, creating the EPOC effect.
[nextpage title=“Next” ]7. Dips
Dips require an immense amount of prior strength to begin, similar to pull-ups. But with its intensity comes greater perks. This workout greatly increases chest and shoulder productivity. When applied using the HIIT method, you’ll see outstanding results, as well as exhaustive reps. Make sure to observe what kind of pain you feel once finishing each dip; some people report dips as being to hash on their chest, resulting in injury.
Workout: set your timer for five minutes. Complete at least 15 dips in under a minute, then proceed with a one-minute recovery break. After this work out, there should be an onset of physical fatigue due to the labored movements.
[nextpage title=“Next” ]8. High Knees
High knees are the most strenuous type of work out when combined with HIIT. Ultimately, it puts you under immense pressure, making you lift your own foot weight up continuously. Doing this for long periods will in fact increase your heart rate and decrease weight. The effectiveness of high knees for eight minutes straight is equivalent of running a mile – shocking, but true.
Workout: set your time for 10 minutes. Complete at least 30 high knees within a minute, proceeding with a one-minute recovery time. By the end of the work out, you should be subtly exhausted. Your legs should be sore due to the inclination of the exercise, and you’ll have definitely increased your heart rate.
[nextpage title=“Next” ]9. Curls With Resistance Bands
Using resistant bands while executing curls can be beneficial in a number of ways. First off, resistance allows your muscles to tear, which in turn creates expanded muscle. When used in a HIIT format, greater benefits are seen. You’ll notice right off the bat that your muscles may not be able to handle long durations nor a set rep amount. This is normal, so go at your pace when using the HIIT method.
Workout: set your timer for four minutes. Complete as many reps as you can by using the resistance bands while curling in one minute. Proceed with a one-minute recovery time. By the end of the duration, muscle soreness should be present, alerting you that the workout was successful.
[nextpage title=“Next” ]10. Calf Raise
Calf raises provide dense footwork when used within the HIIT interval system. They key here is recognizing the burning effect, which is common when activating the calves. Keep in mind that overworking the calves can result in injury, so be observant when participating in this HIIT.
Workout: set your timer for five minutes. Find an inclined stool or stairwell and use that for the duration of the workout. Complete 30 calf raises within a minute, then take a 45-second recovery break. This will result in a burning-like sensation in the origins of your calf. With time, you’ll be able to increase both reps and time, increasing your overall calf structure and tone.
