HIIT or high-intensity interval training, is a training technique which requires you to give your all, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
1. Increases Your Metabolism
Combing high intensity with interval training results in an after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC which speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym (Yay!).
2. Quick and Convenient
Fitness Guru Kayla Itsines has designed her HIIT to be just 28 minutes a day. “I don’t have time” is just not an excuse anymore. HIIT workouts is can be done anywhere: at home, in a hotel room, in a park, at a gym, etc.
3. No Equipment Necessary
No gym equipment? No problem! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. I love HIIT training and found this awesome YouTube channel called fitness blender which has awesome HIIT workouts. Here is a link to their channel: Fitness Blender Channel
Try the following HIIT workout. Perform each exercise with 30 seconds of rest in between. Be sure to give one hundred percent effort during the exercises.
- 50 Sit-ups
- 40 Jump Squats
- 30 Push-Ups
- 20 Split Jumps
- 10 Tricep Dips
- 30 Sec Burpees
Lay on your back, knees bent, with your feet on the floor (a). Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Pulling your abs in again, slowly lie back down into start position (c). Repeat.
40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat.
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b). Return to start position (c). Repeat.
20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat.
10 Tricep Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Repeat.
30 sec Burpees
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a). Quickly jump your legs back towards your hands (b). Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.
For more HIIT workouts check out: dailyburn.com/inferno.