Know Everything About High Intensity Interval Training (HIIT)

What is HIIT?

High intensity interval training or HIITs can be defines as intense, and unsustainable bursts
of physical activity that are paired with short intervals of rest. While engaging in this sort of
workout routine, you are to alternate between very intense anaerobic periods and slower
recovery periods for a shorter, effective and efficient workout.

The metabolic disturbances caused by the high intensity interval training routine have a lot
of health benefits due to which this is becoming a common practice amongst the health
conscious. These routines do not require a lot of special equipments, and can be performed
anywhere. Hence, HIITs are gaining major popularity amongst the youth. HIIT is anything but
boring. It is quick, tests your endurance, and dedication to achieve fitness. It acts as a
challenge and motivates you to work harder.

These days, achieving physical fitness has become synonymous with hitting the gym. It not
only takes up a lot of your precious time, but you’re also required to shelve out a lot of
money over gym subscriptions. In such a situation, High Intensity Interval Training comes to
your rescue. The trick to becoming attaining optimum fitness through HIITs is by exacting
work to rest ratios, which undoubtedly makes this procedure an extremely time efficient
way to workout.

Some amazing benefits of High Intensity Interval Training (HIIT) are listed below.
1. It is super efficient. It is the ideal workout model for your busy schedule. Be it a fast
approaching event that you want to get in shape for, or a lunch break workout
session, this can be performed anytime, anywhere.

2. It makes your heart stronger. As HIITs focus on anaerobic activities, the heart gets
accustomed to working under conditions where there is lack of oxygen. This not only
makes your heart healthier, but strengthens it.

3. Burns fat faster. This routine is a fat burning powerhouse! As your metabolism goes
into a hyperdrive, you lose calories faster. It takes time for the body to return to its
normal metabolic rate, so your body continues to lose calories for the next few
hours, even whilst you’re sitting.

4. No equipments are required. Jumping, kicking, lunging, all can be done without
specialized equipments. In fact, some equipment may even make the HIIT workouts
less effective!

5. Fat is lost, not muscle. Whilst heavy training, it’s hard not to lose muscle mass along
with burning fat. HIITs are a great way to maintain your hard earned muscle mass,
and lose fat to stay fit. It improves both, cardiovascular and muscular endurance.

 

Word of caution:
For beginners, it is best to gradually increase the intensity of your workouts, so that your
body can take time to adjust to the routine.
Even though HIITs are considered to be safe, people with conditions like uncontrolled
diabetes, hypertension, or a history of cardiac events are ideally suggested to engage in
more moderate workout routines.

A detailed 24min HIIT workout routine to energize your day:
Part one: Do each of these moves for 45 seconds, resting for 15 seconds after each exercise.
Repeat this circuit twice.

1. Butt Kicks — 45 seconds
 Stand with feet hip-distance apart.
 Kick your left heel to your left glute.
 Set your foot back down and repeat with your right foot. Continue alternating
quickly for 45 seconds.

2. Jump Squats — 45 seconds
 Stand with your feet slightly wider than hip-distance apart.
 Bend your knees and sit your butt back, keeping your chest upright.
 Jump up into the air as high as you can. Land softly and immediately lower into the
next rep.
 Do as many reps as possible in 45 seconds.

3. Burpees — 45 seconds
 Start standing with your feet hip-distance apart and bring your palms to the floor.
 Jump your feet back so that you are in high plank, keeping your core tight and your
hips lifted.

 Bend your elbows and do 1 push-up.
 Now jump your feet to the outside of your hands. As you stand up, explode up and
jump as high as you can, bringing your arms overhead.
 Do as many reps as possible in 45 seconds.

4. Mountain Climbers — 45 seconds
 Start in high plank and draw your right knee under your torso, keeping the toes off
the ground.
 Return your right foot to starting position.
 Switch legs and bring your left knee under your chest. Keep switching legs as if
you're running in place.
 Do as many as possible in 45 seconds.

5. Alternating Side Lunges — 45 seconds
 Start standing with your feet together.
 Step your left foot out to the left. Keep your right leg straight and bend your left
knee.
 Step your left foot back to standing, and repeat, stepping out with your right foot
this time.
 Continue switching back and forth.
 Do as many as possible in 45 seconds.

6. Jumping Lunges — 45 seconds
 Starting standing with feet shoulder-width apart.
 Jump your left leg forward and your right leg back and land in a lunge position.
 Jump up and switch your legs in midair so that you land in a lunge with your right leg
in front.
 Continue jumping back and forth, pausing as little as possible.
 Do as many as possible in 45 seconds.
Repeat the circuit a total of 2x.

 

Part two: Do each of these moves for 40 seconds, then drop into a forearm plank for 20
seconds after each exercise. Rest for one minute after each set.

1. Mountain Climbers — 40 seconds
 Start in high plank and draw your right knee under your torso, keeping the toes off
the ground.
 Return your right foot to starting position.
 Switch legs and bring your left knee under your chest. Keep switching legs as if
you're running in place.
 Do as many as possible in 40 seconds.

2. Forearm Plank — 20-second hold

 Start with your forearms and knees on the ground, shoulder-width apart. Elbows
should be stacked underneath the shoulders, your forearms straight in front of you
on the ground.
 Lift your knees off the ground and push your feet back to bring your body to full
extension, so your body creates one long line.
 Keep your core tight and your hips lifted, and keep your neck in line with your spine.
 Hold for 20 seconds.
Rest — 1 minute

3. Plank Jacks — 40 seconds
 Start in high plank.
 Keeping your core engaged, jump your feet out and in (like jumping jacks).
 If your wrists bother you, try this move on your forearms.
 Do as many as possible in 40 seconds.

4. Forearm Plank — 20-second hold
Rest — 1 minute

5. Lateral Plank Walks — 40 seconds
Start in high plank with shoulders above your wrists and abs tight.
 Step right foot and right hand to right side immediately following with left foot and
left hand. Take a few "steps" in one direction, then walk in the opposite direction.
 Do as many as possible in 40 seconds.

6. Forearm Plank — 20-second hold
Rest — 1 minute
Repeat the circuit a total of 2x.

 

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