High-Intensity Interval Training is a type of exercise where you switch between periods of (almost) all-out intensity and low-intensity recovery. HIIT training is very effective at improving your cardiovascular fitness, burning calories and toning muscle. HIIT training is a form of interval training, which consists of short bursts of high-intensity exercise alternated with brief periods of rest or low-intensity activity. HIIT workouts are designed to push your body hard and then give it a chance to recover, repeating this cycle multiple times throughout the workout. HIIT workouts are typically much shorter than traditional aerobic workouts, but they are much more intense.
One of the benefits of HIIT training is that it helps to improve your insulin sensitivity, meaning your body is better able to deal with sugar and carbohydrates. HIIT has even been shown to boost your post-workout calorie burn for up to 38 hours after you finish working out!
If you need to lose weight, HIIT workouts are great for this as well. One study found that people who did HIIT training three times a week lost nine times more fat than those who performed regular aerobic exercise five times a week. What’s more, you can achieve the same or similar results with just two HIIT workouts per week.
If you’re looking for an efficient way to get in great shape, HIIT is the way to go.
Below are some examples of HIIT exercises you can try at home or whenever you have access to equipment:
Jump rope – Start by standing on the center of the string with both feet together. Jump one foot out and land with your heel on the ground first, then the ball of your foot. Jump back to the center and repeat on the other side, alternating feet after every jump.
Jump Rope Burpee – Start by standing up straight with hands at your sides, then jump both feet into the air while raising your arms in front of you so they’re pointing toward the ceiling when you land in a pushup position. Do a pushup, then quickly jump your feet back up to your hands and stand up straight. Immediately jump into the air again and repeat the sequence.
Sprinting – Sprint as hard as you can for 30 seconds, then walk or jog for 30 seconds. Repeat this cycle for 10 minutes.
Mountain climbers – Start in a pushup position with your arms straight. Bring one foot toward your chest and drive your knee toward the sky, then put it down and bring the opposite leg forward. Alternate back and forth as quickly as possible without resting for 30 seconds.
Burpees – With feet shoulder-width apart, squat all the way down like you’re about to sit in a chair, then jump your feet back into a plank position. Next, kick your feet out behind you and stand up quickly to complete one rep.
Jump squats – Stand with feet shoulder-width apart, toes pointed forward or slightly outward. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Jump as high as you can, swinging your arms upward as you rise. Land softly, absorbing the impact by flexing your knees and hip muscles.
Chariot Sprints – Sit on the edge of a Chariot facing outward with hands on the handles. Lean back so that you’re holding yourself up with your hands and your feet are off the ground. Now, use your arms and legs to propel yourself forward as quickly as possible, then pull back with your arms and legs to return to the starting position. Repeat for 30 seconds.
These are just a few examples of HIIT exercises. There are many more that you can try depending on what equipment is available to you. What’s important is that you switch between periods of (almost) all-out intensity and low-intensity recovery, rather than doing one at a time.
I hope this blog was insightful. Check out our site for more insights about (High-Intensity Interval Training.
About BBBrown Fitness:
BBBrown Fitness offers fun outdoor training in comfortable, supportive group settings in central Austin. BBBrown Fitness workouts combine elements of HIIT, strength training, and Pilates to create efficient, total-body workouts. Our trainers are experienced and certified, and our classes are tailored for all fitness levels. We offer both private and group training sessions. For more information, please check out our website!