HIIT (High Intensity Interval Training) is a training idea which involves low to moderate intensity exercises alternated between high intensity intervals. HIIT can be applied to running alone or to bodyweight exercises such as squats and crunches. HIIT is considered to be much more effective than normal cardio because of the high intensity you work your body at and enabling you to increase your aerobic and anaerobic endurance while burning more fat.
According to research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise. It also increases your metabolism which helps you burn more calories throughout the day. One of the best methods for losing weight, without a doubt would be incorporating some kind of HIIT routine into your regular workout. Unlike monotonous cardio where you’re simply running at the same pace throughout, a HIIT routine will allow you to reach new peaks in your metabolism which will eventually lead to shedding massive amounts of calories.
Although HIIT training is a “magical” way to lose weight, there is however a catch to this. The fact is that HIIT training is really tough and will require strenous effort on your part if you want to make it work. But this is precisely why it is so effective and popular. Unlike cardio that involves running or cycling, where you need to cover miles just to lose a sufficient amount of fat, HIIT workouts of even a 20 minute duration will allow you to burn more calories and consequently get into a better shape at a much faster pace than plain cardio.
And because of it’s very high efficiency, it’s no wonder that HIIT training has been applauded by many fitness trainers and professionals. It puts you into a state where you have to work at nearly 70% of your max working capacity, and constantly requiring you take take in as much breath as possible. When you put your body through these short periods of intense workout, it results in higher endurance levels and a stronger physical stamina.
The best part about incorporating a HIIT routine into your daily schedule is that you can customize the workouts according to your capacity. For example, one of the simplest HIIT workouts is sprinting your hardest on the treadmill for 1 minute and then slowly walking the next. You can add some variation to that by adding an incline to your sprints. Once you’ve gotten the hang of what exercises work best for you, you can create your own HIIT routines. But remember the key to making your workout successful is by ensuring that you’re working at full capacity with the ultimate goal of losing weight and getting fit.
Here are three HIIT training workouts to help you get started:
HIIT Training Workout #1
In this workout, start off by doing a 30 second sprint at the beginning of each round. The objective is that you do the entire set at least 5 times, which should take you about 20 minutes. This is an effective way to lose calories because of the the combined sprinting, lower body strengthening, and full body conditioning
Sprint For 30 Seconds
- Do 50 Crunches
- Do 20 Calf Raises
- Do 15 Lunges
- Rest 1 minute, then repeat 4-5 times.
HIIT Training Workout #2
This workout will include jump roping instead of sprinting. . You need to jump rope for around 45 seconds and hop right into the pushup position. After completing your first set of pushups, remain in position and hold a front plank for 1 minute. Finish off the set with 25 sit ups. Repeat 4-5 times. It is a tough workout but you will definitely feel the burn in your chest and abdomen. If you don’t have a jump rope you could substitute it with sprinting.
- Jump Rope at an above average pace for 45 seconds
- Complete 25 pushups
- Hold a front plank for 1 minute
- Do 25 situps
- Rest 1 minute, and repeat 4-5 times.
HIIT Training Workout #3
The best part about HIIT’s is that you can not only condition your whole body but you can also concentrate on working on the abs, legs, arms, etc. This HIIT session concentrates on the lower body, so you’ll be first starting with 50 mountain climbers to keep your heart pumping. This will also really put your lower body into motion. Follow this with the calf raises and lunges which are again a great way to workout the lower body while helping to accelerate your weight loss. If you find you have a fairly weak lower body and are trying to lose weight, this workout should be on top of your list.
- Start with 50 mountain climbers
- 30 High knee reps for each knee
- 45 Calf raises
- 20 Lunges with each leg