HIIT It! | osn1

HIIT It!

HIIT workouts work- and can work wonders for your fitness level if done right and regularly.

HIIT stands for High Intensity Interval Training. This cardio training calls for alternating between short bursts of intense exercise followed by shorter intervals of light or resting exercises. Intense sessions should not be more than 20-30 seconds and the recovery period should be about 10 seconds.

HIIT workouts are a great way to start the day if you are short on time, too- many variations max out at around 20 minutes or so.  Here are some great ones to try that will get all your muscle groups going for the day.

 

#1 Small Spaces

You don’t need an entire football field to get an intense workout. Here’s a HIIT combo that you can do in your living room:

  1. Warm-up: march in place for 2 minutes
  2. High intensity interval: 30 seconds of squats
  3. Rest: march in place for 10 seconds
  4. High intensity interval: 30 seconds of push-ups
  5. Rest: march in place for 10 seconds
  6. High intensity interval: 30 second plank
  7. Rest: march in place for 10 seconds
  8. High intensity interval: 30 seconds of jumping jacks
  9. Recovery: march in place for 2 minutes

 

#2 Outdoor Interval Training

If you are outdoors and have access to a lot of space like a track or trail, you can add some sprints to your HIIT workout.

  1. Warm-up: light jog for 2 minutes
  2. High intensity interval: 30 second sprint
  3. Rest: light job for 20 seconds
  4. Repeat this 30/20 combo for as many times as you want
  5. Recovery: light jog for 5 minutes

 

#3 Adding Weights to the Mix

You can also integrate some weightlifting exercises into your HIIT workout to improve your strength. Remember, do not use weights that are so heavy that your form might be compromised. Maintaining the correct range of motion is imperative to not only gaining the most from your workout, but also in preventing injury.

  1. Warm-up: march in place for 2 minutes
  2. High intensity interval: 30 seconds of dumbbell squats
  3. Rest: march in place for 20 seconds
  4. High intensity interval: 30 seconds of side lifts
  5. Rest: march in place for 20 seconds
  6. High intensity interval: 30 seconds of walking lunges
  7. Rest: march in place for 20 seconds
  8. High intensity interval: 30 seconds of bicep curls
  9. Rest: march in place for 20 seconds