Are you new to the world of fitness? Have you struggled to spare a few minutes of your day to get in a quick workout? Well, there is a fun and quick workout routine that you can try right away. HIIT or High-Intensity Interval Training has become a popular slogan in gyms today. You must have heard your friends and family members talking about how they feel energized and healthier after a quick session. If you are curious about what HIIT workout is and how you can get the most of it, then read ahead to learn all about it.
What is HIIT?
High –Intensity Interval Training (HIIT), as the name states itself, consists of a series of intense exercises that are done in set intervals. It has short bursts of intense exercise followed by a quick interval of rest and recovery. This can extend from a period of 7 minutes and go up to 20 to 30 minutes as well depending on your exposure to physical activity. What makes it different from cardio is that it helps your body burn calories after the session is over. Your body continues to burn while cooling down as well, this is because of the way the HIIT is structured to make the body move
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The Benefits Of High –Intensity Interval Training
Here’s a quick 22 minute HIIT workout guide you can do at home without any fitness equipment.
You’ll be surprised what HIIT can do for your body. Here are some of the benefits that it provides, making you feel more confident and healthier in the long run.
- It’s great for losing weight
- HIIT helps you burn more calories in a short period of time
- Helps improve your metabolism – in fact, you burn calories after you are done with the workout as well
- Enhances the circulation of oxygen in your body
- Great for cardiovascular health
- Reduces high blood pressure
- Has proven to improve insulin resistance and balance out blood sugar levels
- Keeps you energized
- Regulates your hormones and mood
- Builds strength, speed, and agility
The Do’s OfHigh–Intensity Interval Training
HIIT can be effective when done in the right manner. There are certain aspects that you should be mindful of when getting started. Here are some of them.
- Eat well-balanced meals when engaging in HIIT
- Drink up and increase your fluid intake
- Start slow and gradually build-up
- Be sure to take rest days in between. Limit HIIT to 3 times a week
- Keep the exercises simple
- Focus on compound movements
The Don’ts OfHigh–Intensity Interval Training
HIIT can be challenging and complicated. Especially If you are new to physical activity and haven’t worked a day in your life. You want to be careful and take things slow. Here are some of the aspects of HIIT that are not to be overlooked.
- Don’t overdo the intervals. Keep them short and quick
- Don’t forget towarm up before diving in. This is important for reducing muscle injury – the same goes for cooling down after the session
- Avoid getting into it on your own if you are a beginner. Take help and guidance from a certified instructor first
- Don’t engage in HIIT that is for more than 20 minutes
A Simple HIIT Session You Can Try Out Today
If you are someone who is active and regularly engages in physical activity, then there is a quick 20 minute HIIT workout that you can do in the comfort of your own home.
Start with a 2 minute warm up routine. Get your lunges, stretches, jumping jacks, and a round of sprints in to get your body ready for the intense workout ahead.
Next, you want to time yourself and focus on the quality of the reps. Remember, the quantity here is not the aim. You want to get it right and have all your muscles moving the way they should be. This is key in avoiding injury and muscle wear and tear. Here is what you need to do.
- Set a timer for 45 seconds of exercise followed by 155 seconds of rest
- Do these sets of exercises – repeat this set of 5 exercises three times
- Push-ups
- Jump squats
- Butt kicks
- Triceps dips
- Lunges – front, back, or sideways
Once done, have a few sips of water and help your body cool down. Stretch again and take a few deep breaths. You also want to eat a proper meal after to help your body recover and rest from the intense workout. Be sure to get your carbs, protein, fats, fruits, and vegetables all on your plate.
HIIT is a great way to start or end your day. Whether you are an early riser or someone who likes to get a boost of energy after a long day, HIIT is a perfect addition to your daily routine. It reaps benefits like no other. And, the best part is that it is quick and short. You need not spend an hour at the gym for this or invest in bulky equipment. Your body weight is enough to make you sweat and get that boost of energy.
So, what are you waiting for? Get your fun-filled and power-packed HIIT done right away! Head on over to your nearest gym and sign up for their HIIT session. You can even try it out with a friend and make it more exciting! Trust us, once you get the hang of it, there’s nothing that can stop you from making sure you get a quick HIIT session done during the day. It’s that addictive!
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