HIIT has been gaining popularity during these strange months, as people around the world get used to working out at home. This bodyweight-only workout is fantastic for when you have little time and space. Read on to learn a bit more about HIIT, a workout you can do literally anywhere.
HIIT is the new circuit training, but with high-intensity intervals that alternates short periods of high-intensity exercise with recovery periods. It is very effective for weight loss because it accelerates the metabolism and increases the calories burned even after training.
HIIT workouts are very short, lasting between four and 20 minutes.
What does HIIT consist of?
It is a workout that alternates short periods of high-intensity exercise with breaks or less intense or light exercises. The duration of these intervals varies depending on the type of HIIT you practice, as well as each person’s fitness level. A break can last between 20 seconds and 3 minutes.
One of the main benefits of HIIT training is how effective it is considering the time invested. HIIT has been shown to burn calories not only during the training session but even after it.
Some examples of HIIT exercises, especially for beginners, would be jumping jacks, squats, push-ups, planks, chair triceps, running on the spot, burpees, combined in 8 or 10 intervals.
Beginners can start at four intervals and build up progressively, but even for experts, it is not recommended to exceed 12 intervals. In addition, these intervals can also be lengthened as the training progresses, that is, starting with 30 seconds of intensity and 30 of rest, later 40 of intensity and 20 of rest, and so on.
It is necessary to warm up and cool down and stretch when doing any exercise, especially HIIT, in order to prevent injuries. So never skip this part.
It’s not recommended to do HIIT for more than 3 or 4 times a week and rest is essential.
Some exercises that you could include in your routine:
- Jumping Jacks
- Isometric squat against the wall
- Step-ups on chair
- Tricep dips
- Running on the spot
- High knees