Effective HIIT Workouts (that fit in your busy life)
High Intensity Interval Training has been around for a while now and is still gaining in popularity due to it's effectiveness and versatility.
HIIT training usually consists of periods of high intensity exercise, followed by periods of low intensity exercise, repeated for a set number of rounds.
For example:
30 seconds of sprinting at 8/10 exertion
30 seconds of jogging at 5/10 exertion
Or:
45 seconds of squat to press 8/10
15 seconds of active rest
This type of training is usually performed for 10-30 minutes and can be done 1-4 times a week.
Due to the high intensity nature, more than 4 times a week may lead to burnout or fatigue, so hinders your body's ability to recover. But trust me, you won’t need to do it more than 4 times a week!
There are multiple physiological and mental benefits of HIIT training, which you can read about here.
HIIT Vs INTERVAL Training
Now HIIT training isn’t the only way to achieve your goals or gain the same benefits.
Interval training can be just as effective and is a great place to start.
This follows the same principles as HIIT, just without the high intensity part.
For example, this could look like:
1 minute jogging
1 minute walking
Or:
30 seconds squats
30 seconds marching on the spot
Example Workouts
As with all exercise, please make sure you have completed a thorough warmup beforehand, and cool down afterwards.
Beginner
15 minutes
30 seconds on (high intensity)
30 seconds off (low intensity/active rest)
Repeat x3
Squats
High knees
Mountain climbers
Lunges
Star jumps
Intermediate
30 minutes
40 seconds on (high intensity)
20 seconds off (low intensity/active rest)
Repeat x5
Lunges
Skater jumps
V-Ups
Jump squats
High knees
Burpees
Advanced
30 minutes - Dumbbell required
Aim for 4 -6 rounds in 30 minutes, 45 seconds rest between each round
30 DB swings
25 Burpees
20 Reverse lunges
15 Squat to press
10 Pressups to row
5 V-Ups
After your HIIT workouts, why not try these core exercises?
Get strong, get fit, get ready for life.