If you’re just starting out on your fitness journey and have been browsing through the web for workout routines, you’ve probably seen “HIIT” being thrown around occasionally. What’s the deal with HIIT? And why is it so popular that it comes out when you weren’t even looking for it?
Simply put, HIIT is the acronym for “High Intensity Interval Training”. The name literally speaks for itself, but what you’re doing is working on a predetermined set of exercises for a set period, rest for a quicky, and followed by another exercise (usually different than the first). If you’re still confused, here’s an example of a HIIT workout routine:
Push-ups (30 seconds)
Rest (10 seconds)
Jumping jacks (30 seconds)
Rest (10 seconds)
Squats (30 seconds)
You’re probably wondering what the point is for all of this… But it’s popular for a reason. The benefits of HIIT are plentiful, and this is especially true if you don’t have a lot of time to hit the gym!
The Benefits of HIIT
It’s important to know the benefits you’ll be reaping from a HIIT workout before you actually start. HIIT is very intense, even for advanced fitness enthusiasts. You’re bound to get demotivated quickly if you don’t have the right attitude in mind!
Time-Efficient
This is probably the biggest pro to following a HIIT workout. I’ve heard people say “I don’t have time for the gym!” a couple hundred times. With HIIT, you can do it at the “comfort” of your own home in less than 30 minutes!
You Burn More Calories!
If you don’t know, we continuously burn calories after we complete a workout to recover. After completing a HIIT workout, you’ll be burning more calories than when compared to a 30-minute treadmill run. You’re getting more bang for your time.
Keeps Your Workouts Interesting
The great thing about HIIT is that you can be creative with your workout cycles. You can tailor them to your fitness goals. Want to burn more calories? Replace regular squats with jump squats!
HIIT Cycles for Beginners
Before we begin, I’ll need to remind you to warm-up! You may have skipped warm-ups before, but you’ll regret doing so if you’re about to endure a HIIT routine.
Repeat these cycles between 2-4 times according to your fitness level. Try not to take any additional rests once you are done with a cycle.
Depending on your experience, you may work on a routine each day. But if you are just starting out, I suggest you rest the day after a routine, and continue with the next the day after the rest.
If you find these routines too easy, increase your exercise intervals by 10 seconds. Or, you could replace these basic movements with more explosive ones, such as jump squats!
Routine 1
|
Wide grip Push-ups |
30 seconds |
|
Rest |
10 seconds |
|
Bodyweight squats |
30 seconds |
|
Rest |
10 seconds |
|
Close grip push-ups |
30 seconds |
|
Rest |
10 seconds |
|
Glute bridges |
30 seconds |
|
Rest |
10 seconds |
Routine 2
|
Bicycle Crunches |
30 seconds |
|
Rest |
10 seconds |
|
Wide grip Lat pulldowns |
30 seconds |
|
Rest |
10 seconds |
|
Planks |
30 seconds |
|
Rest |
10 seconds |
|
Close grip lat pulldowns |
30 seconds |
|
Rest |
10 seconds |
Routine 3
|
Burpees |
20 seconds |
|
Rest |
10 seconds |
|
Jumping jacks |
20 seconds |
|
Rest |
10 seconds |
|
Inchworms |
20 seconds |
|
Rest |
10 seconds |
|
Stationary jog |
20 seconds |
|
Rest |
10 seconds |
Wrap it Up!
If you feel sore and cramped up after the workout, it’s wise to do some light stretching to allow blood to flow into the muscles and flush the toxins out. Keep yourself hydrated and watch your diet. Soon, you’ll start seeing results!
