What Are The Five Best Exercises To Do In A HIIT Program?
The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods that you wish were just a little longer. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. But no matter how long you rest, the key is that you bring everything you’ve got to your intervals.
HIIT can be used to lose as much fat as possible while cutting, to stay lean and conditioned while adding muscle, or to improve aerobic and anaerobic endurance for performance-focused athletes.
For 45-60 seconds, set your bike to your high intensity resistance level and pedal as hard and as fast as you can. For 45-60 seconds, set your bike to your low intensity resistance level and catch your breath and recover. HIIT exercise bike workout is more forgiving than jumping right into an intense running or weight training program. If you’re new to exercise, build up to at least 3, 20-30 minute sessions on your bike for 2 to 4 weeks before adding in HIIT training.
As your VO2 max increases, you’ll be able to run faster and further. HIIT running workouts also burn a lot of calories in a short amount of time. … HIIT is aimed more at leaning out by working muscles at various intensities. HIIT running workouts can take your endurance up a notch, though. Specific HIIT workouts you can do on the Treadmill 5-min warm-up at a brisk walk pace. Run 1 minute at 7mph followed by 2 minutes at 5.5mph – repeat 5 times (15 minutes) Walk 1 minute at an easy pace to recover a bit.Run 30 seconds at 10-12mph followed by 1 minute at 4mph – repeat 5 times (7.5 minutes)
Kettlebells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will help to boost your anaerobic capacity. Full body training. … In fact, kettlebell swings have notoriety as kind of a ‘magic’ exercise. Kettlebell Halo for Improved Shoulder Mobility. … As the name suggests, it is performed by making tight circles around the head with the kettlebell. Here is a step-by-step instructional guide to help you learn the Kettlebell Halo exercise: Hold a light Kettlebells by the horns, which are the vertical sides of the handle.
The rowing machine. Row at a comfortable pace for a three-minute warm up. At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds. … Then complete another 60-second set. The Ultimate HIIT Rowing Workout for Total-Body Toning. … The workout combines rowing intervals with strength training, resulting in a high-intensity, low-impact workout.
HIIT Stair Climbing
Training is usually performed only in 15-20 minute bursts due to how demanding it is on your body. For example you would perform 1-minute steady climbing on the stair master and then 1-minute as fast as you can until you have clocked a total of 20 minutes. Add time and try climbing stairs for 60 minutes, four days a week. Each 60-minute session could burn roughly 532 calories per session, which will equate to about 2,218 calories burned in a week’s time.
The great thing about HIIT is that you don’t need to be a professional athlete or need a professional trainer to do these workouts. All you have to do is match the right workout to your fitness level. They are very easy to do and the Internet provides a ton of different workout routines that you can try.