Suppose I tell you there’s a workout that is effective in only 19 minutes, would you believe it? Well, HIIT indeed happens to be one of the special types of exercise that can produce tremendous results within a short time.
However, it appears to be difficult to find time for exercise, so in case, you have a busy schedule but still have decided fully to set up your routine and perform the exercise for a short period, then HIIT can be perfect for you. If you are new to fitness training or looking to get some type of routine going, this 19-minute workout is ideal. Here’s our guide with all the information needed to make things simple.
What is HIIT?
HIIT is a small dose of intense exercise with rest and periods of active recovery. Generally speaking, it will help you increase your metabolism, be good for your cardiovascular health, and bring consistency to the individual.
Guide for HIIT Workout
HIIT will have 8 rounds of workouts. Each workout consists of an exercise of 30 seconds followed by a rest of 30 seconds. Also, it includes 5 minutes for warming up and cooling down.
5-minute Warm-up
Warming up is one of the essential steps to be performed before a workout because it simply prepares your body for the workout. Here’s a simple warm-up:
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Light cardio
Jog, do some high knees or do butt kicks for 2 minutes.
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Active stretches
Do some arm circles and leg swings, torso twists, and neck rolls—holding each for 3 minutes.
Workout Routine
Round 1: Jumping Jacks
How to Do It
Stand with your feet together and jump while spreading your legs and raising your arms overhead. Jump back to the starting position and repeat as fast as you can.
Round 2: Bodyweight Squats
How to Do It
Stand with your feet shoulder-width apart and your toes slightly pointed outward. Lower your body down into a seated position by bending at the knees while pushing your hips back, keeping your back straight and your abdominals muscles tight (located between the ribs and the pelvis on the front of the body). Push through your heels to stand back up.
Round 3: Push-Ups
How to Do It
Start in an upright plank position, hands directly under the shoulders. Lower your body to the ground by bending your elbows. You can also perform pushups on your knees instead.
Round 4: High Knees
How to Do It
Stand with your feet shoulder-width apart. Lift your knees up towards your chest as quickly as you can. Pump your arms to help you move faster.
Round 5: Lunges
How to Do It
Stand with your feet shoulder-width apart. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push off the front foot to return to the starting position. Alternate legs.
Round 6: Crunches
How to Do It
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Lift your upper body towards your knees by engaging your core, then lower back down.
Round 7: Butt Kicks
How to Do It
Stand with your feet shoulder-width apart. Kick your heels up towards your buttocks as fast as you can. Pump your arms to help you move quicker.
Round 8: Plank
How to Do It: Start in a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Tighten your core and glutes.
Cool-Down (5 Minutes)
Finish your workout with a cool-down to help your muscles relax. Stretch each area for 30 seconds:
- Stretch your lower legs.
- Stretch the back of your legs.
- Stretch the front of your thighs.
- Stretch your back gently.
Additional Tips
- Try to listen to your body. Let’s say if an exercise is too challenging, modify it or take a short break.
- Focus on the real form since the proper form is what will keep you from getting hurt and attain optimal results.
- Stay hydrated by drinking lots of water before, during, and after exercising.
- Well, we here believe that consistency is key, so aim for 3-4 HIIT workouts per week.
- Always increase the intensity gradually because increasing it suddenly may result in severe injuries. As you begin to get more fitter, you can increase the duration of the exercise intervals or reduce the rest periods.
Recommendations
Progress is the key and guidance that we provide here is the starting point and yes you can increase it and challenge yourself further. So fear not, include HIIT in your daily life, and get into your fitness era!
Achieve your health and fitness goals! Happy Exercising!