HIIT cardio workouts are gaining popularity with many people who have a limited amount of time to spend on traditional cardio equipment or for people who think that standing on an elliptical or a treadmill for an extended amount of time sounds like punishment. If 20-30 minutes of HIIT cardio sound more enticing than 60 minutes of running then this might be what you need to log more minutes of fat burning into your week. Additionally, HIIT training workouts can be done outdoors, indoors or with no equipment at all!
High Intensity Interval Training combines periods of high intensity exercise with less intense shorter recovery periods. Three typical ways to structure HIIT intervals are 30 seconds work/30 seconds rest, 40 seconds work/20 seconds rest or 45 seconds work/15 seconds rest. The work period should be an all-out effort, challenging your heart rate and muscles. The rest period is just as essential as the work, so skimping on the rest period defeats the purpose of this type of training.
Benefits of HIIT training Include:
- High calorie burn in a short amount of time
- Shorter workout time providing same benefit of a longer session
- Improved cardiovascular health
- Raises your metabolic state for hours after workout
- Can help burn fat while gaining lean muscle
If you are new to HIIT training, 15 seconds of work followed by 45 seconds of recovery or 30 seconds of work followed by 30 seconds of rest, should be your starting point. If you are seasoned in cardio training, try challenging yourself with a more intense 40-45 second work period. The below workout will always start on the minute, so set your phone timer, crank some music and start your calorie burn. This workout will be 5 simple exercises, done either 4 times totaling 20 minutes, 5 times totaling 25 minutes or 6 times totaling 30 minutes. Have fun!
- Side to Side Skater Hops
- Triceps Dips to Opposite Toe Touch
- Squat Jumps
- Butt Kickers