High-Intensity Interval Training Sample Exercises

HIGH-INTENSITY INTERVAL TRAINING – HIIT is said to be more effective in burning calories and here are some sample exercises of this training.

High-intensity interval training or HIIT is among the top fitness trends that make you achieve similar benefits to a longer workout through vigorous intensity. If you have limited time to exercise, HIIT might be the key.

How effective is a HIIT workout for losing weight? Here are some details to know first.

HIIT WORKOUT – HIIT stands for “High-Intensity Interval Training” and here are the reasons why you should do this type of exercise.

If you are trying to dive into the fitness world, you have undoubtedly encountered HIIT – a four-letter term for “High-Intensity Interval Training”. This framework is composed of intense workouts done in a short period of time.

And in doing this, the “intensity” is highlighted and you expect that it will push you to your limits. Apart from being challenging, this is a powerful cardio workout. However, HIIT is not for everyone. While being active can manage certain conditions like diabetes, high blood pressure, high cholesterol, or heart disease, certain conditions can limit who can do it.

You must take note that it demands a lot of work from the heart. It is also not good if you have joint or muscle problems. This type of intense workout is also not for pregnant women.

Generally, HIIT is a great way to lose weight and boost your overall health.

These equipment and training styles can be a part of your HIIT routine:

1. Bodyweight workouts
2. Strength training exercises (dumbbells, kettlebells, etc)
3. Treadmill sprints
4. Stationary bike sprints
5. Rower sprints
6. Ski-Erg sprints
7. Boxing rounds
8. Battle Ropes
9. Sled pushes and pulls

Here are some HIIT workouts you must try based on a post from Men’s Journal:

• Burpee Interval Workout (to be done 4 times, resting 1 minute after the burpees in each round)
  • Pullups as many as possible in 30 seconds
  • Jumping Jacks 60 reps
  • Burpees 20 reps
• Jump Rope Interval Workout (to be done 4 times, resting 1 minute after the burpees in each round)
  • Mountain Climb 45 reps
  • Pushups 20 to 30 reps
  • Front Plank for 1 minute
  • Jump Rope for 1 minute
• Lower-Body Interval Workout (to be done 4 times, resting 1 minute after the burpees in each round)
  • Sprint for 30 seconds
  • Squat Jumps for 45 seconds
  • Lunges for 20 seconds
  • Calf Raises 50 reps
• Abs Interval Workout (to be done 4 times, resting 1 minute after the burpees in each round)
  • Crunches 50 reps
  • Bicycle Crunches for 1 minute
  • Sit-ups 15 reps
  • Hanging Knee Raises 15 reps
  • Oblique Crunches for 20 reps each side
  • Half Burpees for 20 seconds

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