The New Year is a time of year when many people make the resolution to lose some weight or get more toned. So, this post on HIIT workouts from Richard seems like a great topic to post about today!
As 2020 nears, you are downright positive you’ll finally reach your fitness goal. Whether it’s losing belly fat, acquiring muscle, or simply feeling much healthier, you’re in the headspace to do exactly that. To meet those goals, planning how to get it is essential – but it’s just the start of a long journey that requires your dedication.
What is HIIT?
HIIT stands for High-Intensity Interval Training. It is a combination of workouts where you render 100% effort through short but intense bursts of exercise, which you follow up with brief recovery periods.
A 30-minute HIIT workout is a better use of your time at burning calories than taking an hour to walk or run. The reason being that the latter exercises only use some of your muscle strength but mainly depend on your cardiovascular system.
In comparison, HIIT exercises end up shedding more calories since they maximize both the cardiovascular system and different muscular groups. The movements increases heart rate and metabolism, burning calories even after the actual workout is completed.
HIIT workouts: There’s an app for that
The fitness space is moving more and more online, as with many other activities, including shopping. Now you can take workout classes through websites and video tools from home through smartphones or streaming.
There are a growing number of HIIT workout apps in particular. The virtual training apps exist for both Android and Apple.
The most flexible ones obviously will be the best because you an do them when you want and they’re personalized to your body and personal goals. The apps guide you through the main activities of HIIT, which are listed later in this post, and keep you moving without having to plan out the workout yourself.
High-Intensity Interval Training (HIIT) continues to be among the most popular workout trends over the years, and for good reasons. Strength and conditioning are among the best methods to build a lean and robust body.
It’s essential to integrate variation into your exercises to prevent muscle memory from stalling your progress. So, continue to challenge yourself with variations of the HIIT workouts for the New Year.
Given the efficiency of this type of workout, you won’t be spending many hours in the fitness center or exhausting your credit card either.
HIIT workouts can happen anywhere anytime
Take on this whole circuit 3 times and rest in between the courses. Don’t take a break between the exercises.
- 40 squats
- 20 Push-Ups(You can do girl push-ups if necessary)
- 30 Jumping jacks
- 10 Tricep dips
- 30 Seconds front plank
How to perform the exercises
Follow the below instructions for using good form with each movement. Start to notice changes with time, whether it’s losing weight, increasing muscle mass, or another objective.
Put your arms on your side, stand with your feet shoulders apart. Bend your knees, always keeping your knees behind your toes in a sitting position like on a chair.
Using the power in your legs, push for a jump and land back in the squat position. Repeat the squat jumps 40 times.
Get on the ground on your belly, your hands just under your shoulders and legs at hip-width apart. Keep your elbows tucked in, bend your elbows, and lower your body almost to the ground then up again.
You can perform knee push-ups if you find the prior direction difficult. With knee push-ups, you rest on your knees instead of your feet.
It’s also known as star jumps – Continuous jumps with your legs apart then back together.
Get on all fours, knees at a right angle with your hands on the ground directly under your shoulders. Face your fingers forward with your back straight and make sure your core is parallel to the ground.
Keep your elbows tucked, then lower your butt close to the ground, then push back up.
Stand put your hands on the ground, extend your legs backward entirely to end up in a push-up position. Pull or kick your legs back towards your hands and stand up quickly with your hands up towards the ceiling.
Get on the floor on your stomach or raise your body using your platforms as you fully extend your legs. Plant your feet on the ground as you keep a neutral back to contract your core.
Sprint session in 12 minutes
Take 30 seconds sprint, then 40 seconds of a brisk walk, and repeat ten times. You can do this outdoors or on a treadmill.
Make sure you perform at 95-100% intensity during your sprints.
HIIT workouts: Squat jump and burpee session
Follow this circuit for 10 minutes and repeat it twice. Then rest for a minute in-between.
Do squat jumps (repeat 20 seconds and rest for 10 seconds) for 5 minutes, then relax to the sixth minute. Start squat jumps again, repeating for 20 seconds and rest for 10 seconds, up to the 10th minute.
To get good results, carry on this routine 2-4 times a week, and you will likely shed weight. However, don’t do it consecutively to avoid overworking your body. If you are doing weight lifting or cardio programs, incorporate these HIIT sessions and burn more fat.
Concluding words on HIIT workouts
Depending on your body goals or fitness needs, HIIT is a terrific option for burning fat. The significant thing is that HITT uses a series of high-intensity motions so make sure you use proper form.
If you’re not sure how to do so, consult a professional fitness instructor to guarantee that your movements won’t pull muscles or cause another issue, particularly if you have an existing injury. Also, consult your doctor to ensure this type of movement is right for you.
Remember that overtraining and prospective injury can be a real danger with high-intensity training. Always permit your body sufficient time to recover and fix, including allowing yourself days off without the gym or at-home activity.
Have you ever done HIIT workouts? What are your New Year goals as they relate to fitness? Feel free to share in the comments below!
About today’s writer on HIIT workouts
Richard is a freelance writer who writes about computer software, mobile application, financial information, and travel, among other things. He has been writing how-to guides and informative articles for various readers. During his spare time, he loves to read fiction and watch movies or TV series.
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