11 October, 2018

High-Intensity Interval Training is a type of exercise that involves short bursts of intense activity followed by a less-intense recovery period. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time, with workouts typically ranging from 10 to 30 minutes in duration. The actual activity being performed can vary, and the work to rest ratios can be adapted to different fitness levels. Here are five reasons why you should add High-Intensity Interval Training to your exercise routine:

You’ll Burn More Fat

HIIT workouts will allow you to burn a lot of calories in a short amount of time. Instead of spending 90-minutes at the gym, cut it down to 30 minutes of High-Intensity Interval Training and you’ll accomplish more work in less time.

Build Up Endurance

Traditionally, building endurance consists of long sessions of continuous running or cycling at a steady rate. Studies have however shown that you can significantly improve your oxygen consumption and hence build up your endurance over a short period of time by doing regular HIIT workouts.

Boost Your Metabolism

HIIT encourages the production of your HGH (Human Growth Hormone) by as much as 450% for the day following your session. HGH can slow down the ageing process, improve caloric burn and generally make you feel stronger and more youthful from the inside out.

No Equipment Necessary

The great thing about HIIT workouts is that you can use as little or as much equipment as you like. Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast.

Burn Calories Long After Exercising

By performing HIIT workouts, you create an oxygen debt within your body. So even after your workout is over, your body is still working to restore the oxygen debt you created in order to bring itself back to its normal levels. This process is called excess post-exercise oxygen consumption (EPOC), and it can add 10-15% to your overall calorie burn for that workout.

So, after reading about all the amazing benefits of HIIT, why don’t you give these workouts a try?

Workout 1:

HIIT Training mountrain climbers20 seconds on, 10 seconds off

  • Skipping
  • Mountain climbers
  • Squat jumps
  • Lunges
  • Repeat x3

REST – 1 minute

  • Burpees
  • Side lunge
  • Push-ups
  • Tricep dips
  • Repeat x3

REST – 1 minute

  • Sit-ups
  • Russian twists
  • High knees
  • Plank
  • Repeat x3

TOTAL = 20 minutes

Workout 2:

HIIT - plank40 seconds on, 20 seconds off

  • Kettlebell swing
  • Push ups
  • Sit ups
  • Jumping jacks

REST – 1 minute

  • Bodyweight squats
  • Plank jacks
  • Bodyweight lunges
  • Lying leg raise

REST – 1 minute

  • Left/right punches
  • Skipping
  • Crunches
  • Toe touches

HIIT - SquatsREST – 1 minute

  • Mountain climbers
  • Jump squat
  • High knees
  • Burpees

REST – 1 minute

  • Push up plank
  • Bicycle crunches
  • Superman
  • Toe touches

TOTAL = 24 minutes

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