What are HIIT Workouts?
HIIT stands for High-Intensity-Interval-Training.
There are many ways to do HIIT. One example is doing sprints for 15 seconds followed by 45 seconds of rest or walking.
You can also use a stationary bike, rower, jump rope, stairs. Or you could go with the old-school military-style calistenics/bodyweight exercises. (jumping jacks)
HIIT workouts are usually short. Anywhere from 15-30 minutes is plenty.
So you might do a workout on a bike like this: Warmup 3 minutes, intervals for 10 minutes, cool-down for 3-5 minutes.
Benefits of HIIT Workouts
As you can see from the bike example, these workouts are quick. They are fast-paced and they also get you in and out of the gym faster than normal.
Some other benefits -
-No equipment necessary. You can do HIIT outside, in a park, at home or at the gym with just one piece of equipment.
-Burn fat. Of course we all want this one. The really cool thing about HIIT workouts is they keep your body burning longer than normal (steady state) cardio workouts.
-More bang for your buck- There's something called "EPOC" which stands for excess-post exercise-oxygen-consumption.. fancy way of saying your body is still working hard even after your workout is complete.
More benefit in less time.
HIIT Workout Routine For Beginners
Here's a sample workout you can do 2-3 times per week.
You can do these workouts after strength training, or on days you don't lift weights.
Pick either a stationary bike, treadmill, rower, jump rope or bodyweight.
Warm-up for 3-5 minutes at a moderate pace.
Go very hard for 15 seconds. On a scale of 1-10, go to a 8. For the next 45 seconds go nice and slow. Repeat 10 times.
Cool-down for 3-5 minutes at a slow pace.
That's the first week.
The next week you will take the sprint intervals to 9 or 10 out of 10. These are all-out blasts that will leave you breathing very heavy.
The 45 second active rest period will go by VERY FAST.
Each week you will be adding another sprint or two. Getting close to 15 sprints per workout.
After about 3 weeks of these HIIT workouts you will be ready to take it up a notch.
At that point you reduce the active rest from 45 seconds to 30 seconds.
That will get you started burning more fat and improving your cardiovascular health. With the added bonus of less time spent at the gym.
Congrats for making it this far. Now go out and hit some intervals today.
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