High Intensity Interval Training (HIIT) is a kind of workout that alternates between an intense burst of exercise and a short active rest. It is somewhat a mix of anaerobic and aerobic exercises that is sure to fire your metabolism. The workouts are shorter and may or may not require equipments.


Buy now

According to studies, HIIT has been shown to significantly reduce subcutaneous fat (don’t mind the technical term- fat burned is good news! There’s even a study that it burns abdominal fat specifically, more than other forms of exercise), improve body composition, develop VO2 max (the capacity of your lungs and body to deliver and use oxygen), and insulin sensitivity. It also burns more calories and increases what is called “post-exercise fat oxidation” –you keep burning even after the workout! A new study also suggests that HIIT results in the same health benefits that we get from endurance activities that take twice or thrice the time.

Below is a sample HIIT that you can do at home using only bodyweight! You can add small weights or theraband as you progress. Do each exercise for 40 seconds, then do an active recovery exercise for 20 seconds. The active recovery aims to keep your metabolic level high even in between your sets.

40 on – Ankle jacksSHOP
20 off – Jog in place
40 on – T push-ups
20 off – High knees
40 on – Mountain Climbers
20 off – Heel kicks
40 on – Alternating lunges
20 off – Leg shuffle

The routine above mixes exercises that works around the lower and upper extremities and requires you to keep your core engaged.

Yes, HIIT can be hard and painful but it surely works,
so be ready to hit the floor for your HIIT workout!

 

100 Pounds Of Muscle Strength Training Type (Blue 50 Pounds)
Buy now
Grizzly Fitness 8751-04-X-Large Power Paw Strength Training Gloves
Buy now

Household Elastic Rope Pull Rope Strength Training
Buy now
ZoN EX/SBAL-10-X 10 Lb Strength Training Ball (Black/Silver)
Buy now

 
 

Advertisements
Comments
  1. […] an HIIT routine focusing on lower extremity strength and endurance and using just your bodyweight, so there’s […]

    Like

  2. […] for any other desperate reason, or you’re looking for a workout at home, here’s another HIIT routine that I try to do to keep up with lost training. Remember to warm up properly for 10 minutes […]

    Like

  3. […] consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an […]

    Like

  4. […] that target big muscle groups to boost your calorie-burning-efficiency. Other exercises such as High-Intensity Interval Exercises or Circuit Training do well in losing body fat while toning your muscles. Doing 100 crunches, […]

    Like

  5. […] strength training adds to the efficiency of your body to burn calories. Also, exercises such as HIIT and Circuit Training boosts your body’s capacity to burn […]

    Like

  6. […] reap the full benefits of a High Intensity Interval Training workouts (which includes Circuit Training), the total volume should be high, which makes it a bit reserved […]

    Like

  7. […] Read about what an HIIT is. […]

    Like

  8. […] research today on High Intensity Interval Training (HIIT) indicates that training at a high intensity for less than 10 minutes a day at 3 times a week can […]

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s