Which One would be Best for you?
High-intensity interval training can be considered the marvel of fitness. It is always known for its efficiency and effectiveness the person feels after performing it because HIIT guarantees maximum results in very minimal time.
Beyond the physical benefit, HIIT makes your mood fresh. In brief, it can be stated that HIIT is the stress and anxiety buster par excellence. There are so many HIIT workouts, and it can be quite difficult when it is time to select the one that will suit your fitness level and commitment best. So, let’s explore the best:
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. Here are some of the essential benefits of the procedure of HIIT:
- The duration of the HIIT workouts is between 20-30 minutes, thus best for busy schedules.
- It causes excess calories to burn out, well even after one is through with the workout.
- HIIT workouts regularly improve cardiovascular health, muscle power, and constancy.
- In this regard, HIIT helps accelerate metabolism and thus promote weight management.
Best Five High-Intensity Interval Workouts
Well, there are a variety of different training and exercises included in HIIT. Here is how to perform:
Tabata Training
One of the forms of HIIT is Tabata Training. It includes 20 seconds of extreme exercise, followed by a rest of 10 seconds. It is repeated for 4 minutes and contains a total of 8 sessions. The method was introduced by Dr. Izumi Tabata and proved improvement in both aerobic and anaerobic fitness.
Example Routine
- 20 seconds of burpees followed by 10 seconds of rest.
- 20 seconds of squats followed by 10 seconds of rest.
- 20 seconds of push-ups followed by 10 seconds of rest.
- 20 seconds of mountain climbers followed by 10 seconds of rest.
- Repeat each exercise twice for a total of 4 minutes.
Circuit Training
Circuit training involves a series of exercises in a sequence with very minimal rest between them. It’s ideal training to work on different muscle groups while keeping heart rate advanced throughout the workout.
Example Routine
- Jump Rope: 1 minute
- Dumbbell Squats: 1 minute
- Push-ups: 1 minute
- High Knees: 1 minute
- Plank: 1 minute
- Take the rest of 1 to 2 minutes and repeat 2 to 3 times.
Bodyweight HIIT
If you prefer a workout without any equipment then a body-weight workout is perfect for you. They depend more on your body’s weight to create resistance, making them accessible and useful.
Example Routine
- Jump Squats: 30 seconds
- Push-ups: 30 seconds
- Burpees: 30 seconds
- Lunges: 30 seconds
- Plank: 30 seconds
- Take the rest for 1 minute and repeat the process 3 to 4 times.
Strength HIIt Training
However, you can work on strength training in your HIIT workouts if you are seeking to develop or increase muscle mass and get cardiovascular fitness since that may turn out to be the best. Therefore, it is one of the workout activities including resistance exercises combined with high-intensity intervals.
Example Routine
- Dumbbell Deadlifts: 45 seconds
- Kettlebell Swings: 45 seconds
- Burpees: 45 seconds
- Rest: 15 seconds
- Repeat the process cycle for 3 to 4 times.
Sprint Interval Training (SIT)
With Sprint Interval Training, you can simply do short periods of high-intensity sprinting and back this up with longer times of rest or low-intensity recovery. It is one of the parts of HIIT aimed at raising cardiovascular fitness and anaerobic capacity while burning the most calories in a very short time.
Example Routine
- 20 seconds of sprint (e.g., running or cycling as fast as you can)
- 2 minutes of walking or slow jogging as a rest
- Repeat for a total of 6-8 rounds approximately 20 to 30 minutes including warm-up and cool-down.
Create Your Own HIIT Workout
Here is how you can create your own HIIT workout
- Select or choose a variety of exercises that target different muscle groups.
- Experiment is necessary, so try different combinations, and find out what works best for you.
- Decisions should be based on many rounds and total workout duration.
- Start with a lower intensity and gradually increase the challenge as you get fitter.
Maximize HIIT Results
- Warm your body for intense exercise with a very light cardio session, and active stretches.
- Gradually bring down your heart rate with fixed stretches for flexibility and reduce muscle soreness.
- What’s important is the maintenance of correct form throughout the workout to help you avoid severe injuries.
- As time passes, you will get fitter. So, increase the intensity or duration of your workouts.
- Aim for 2 to 3 HIIT sessions per week for best results.
Recommendations
Well, we believe the best HIIT workout is one you enjoy the most and your mind can say “Yes your body can stay with it.” so, our recommendation with all the exercises we stated above will be to try out or experiment with different methods and reach your fitness goal.
Fear not, add HIIT to your routine and you will be on your way to a fit and healthy life!