Posts Tagged ‘muscle strength’

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.


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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!

 

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