“HIIT” or “High-Intensity Interval Training” is extremely popular in the fitness industry of today. It has gained its status thanks not only to the health benefits which it offers but also because of its time-saving nature.
Truth be told, this type of exercise has been around for ages, it’s just hasn’t been on anyone’s priority list. However, as times change so do the exercises which are trendy. It is hardly a surprise that we’re riding a different tide every now and then when it comes to exercise choice.
One of the reasons perhaps why HIIT got super famous today and not at some other moment is because the busy people of today don’t have a bunch of leisure time on their hands. Yet, they still want to see the results when it comes to their body shape. These people usually wish to lose a couple of pounds or they simply want to squeeze in a nice workout into a busy schedule. Alas, high-intensity interval training!
Regardless of whether or not you belong in one of these two groups you are more than welcome to join us for our own HIIT workout which we’ve designed especially for you. All you need is about 5 minutes to read this article and you’ll be on your way to making incredible gains. Here we go!
Building an HIIT regimen
This kind of training is built on a couple of principles. First, it is extremely intense. Parts of this workout will make you sweat like a pig and scream in agonizing pain. Well, only if you go through with it. On a more serious note, these exercises are indeed challenging and it is because they are done consecutively with little to no resting period in between. In other words, one exercise right after another.
As a result, your muscles will start to fatigue way earlier than they would otherwise. Typically athletes rest for at least a minute or two in between their sets. No matter the exercise. Here, you got anywhere between 10 to 20 seconds! That’s a wild change.
Second, HIIT sessions are known to vary perhaps the most out of all workouts. You can switch them up as much as you want, adding or removing exercises for days if you wish to do so. Just remember, keeping the tempo up and high is key. Even if you switch just between two exercises or rapidly change the tempo of one exercise, that too is considered a HIIT workout.
So, obviously, there are plenty of ways you can arrange your workout. We’ll explain which types there are while providing an example of a workout for each and every one.
Choosing the right HIIT exercises is kind of subjective. Everyone will form their routine according to the exercises which they usually like to perform. The good news is that any type of athlete can form his or her routine, whether you prefer calisthenics, weighted exercises, cardio, or even simple body-weight exercises.
People who swim a lot, for example, could perform HIIT by switching from 100% of tempo to 50% every minute or so. The same goes for runners, cyclists, and so forth. This applies to the majority of sports enthusiasts. We will try to be as inclusive and broad as we can in designing our HIIT workout so that anyone can try it out.
The first example of a HIIT workout:
- 1 x set of High knees (20 sec)
- 1 x set of Climbers (20sec)
- 1 x set of Plank hold (20sec)
- 1 x set of Jumping jacks (10 reps)
- 1 x set of Squats (10 reps)
- 1 x set of Wall sit (20sec)
Rest about 20 seconds between each exercise and feel free to repeat the whole cycle as many times as you can. You should be able to go for at least 3 rounds of all of these exercises. If that is to short, you can go for plenty more, if you find yourself capable enough for it.
- 1 x set of Military press (10 reps)
- 1 x set of Push-ups (10 reps)
- 1 x set of Hanging leg raises (10 reps)
- 1 x set of Deadlift (10 reps)
- 1 x set of Lunges (10 reps)
All of the exercises should be performed with weights, pick a weight that seems challenging enough for you to perform 10 clean reps. Your resting should be about 40 seconds in between each exercise, but not a second longer. Same as before, go for as many cycles as you see fit. Anywhere between 5 and 10 is a good number.
- 1 x set of Kettlebell swings (10 reps)
- 1 x set of Single-arm rows (10 reps each side)
- 1 x set of Burpees (30 sec)
- 1 x set of Squat hold (30 sec)
Your resting period in between should be about 30 seconds. Try to perform at least 5 cycles of these and you’ll be good to go.
Before you go
Plenty of studies have shown that workout plans such as HIIT and other cardio-heavy workouts will boost your heart’s health significantly. If you keep the tempo moderate and in check, that is.
As you could see from our first example, they are fairly easy to make and you can perform them literally anywhere. In the comfort of your room, the garden, or in the gym. Wherever you are you have a nice workout with you.
And, if building muscle, losing fat, and boosting your cardiac health isn’t enough for you, remember that HIIT will seriously keep you from ever getting bored. You can literally make a new exercise plan every single day without having to repeat a single plan in freaking years.
So, if that ain’t plenty of motivating factors then I don’t know what is. What did you think of our HIIT workouts? What exercises do you like to perform during your sessions? Let us know in the comment section below.
Thanks for reading and stay ALPHA!