HIGH INTENSITY INTERVAL TRAINING
HIGH INTENSITY
INTERVAL TRAINING
High-intensity interval training (HIIT),
also called high-intensity intermittent exercise (HIIE)
or sprint interval training (SIT), is a form of interval training, a cardiovascular
exercise strategy alternating short periods of intense anaerobic exercise with
less intense recovery periods, until too exhausted to continue. Though there is
no universal HIIT session duration, these intense workouts typically last under
30 minutes, with times varying based on a participant's current fitness level.
The duration of HIIT also depends on the intensity of the session.
HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared
with longer sessions comprising other regimens, HIIT may not be as effective
for treating hyperlipidemia and obesity, or improving muscle and bone mass.
However, research has shown that HIIT regimens produced significant reductions
in the fat mass of the whole-body. Some researchers also note that HIIT
requires "an extremely high level of subject motivation" and question
whether the general population could safely or practically tolerate the extreme
nature of the exercise regimen.
High-intensity interval training (HIIT) describes any workout that
alternates between intense bursts of activity and fixed periods of less-intense
activity or even complete rest. For example, a good starter workout is running
as fast as you can for 1 minute and then walking for 2 minutes. Repeat that
3-minute interval five times for a 15-minute, fat-blasting
workout. It sounds
too simple to be effective, but science doesn't stretch the truth.
YOU WLL BURN MORE FAT
Not only do
you burn more calories during a HIIT workout, but the effect of all that intense
exertion kicks your body's repair cycle into hyperdrive. That means you burn
more fat and calories in the 24 hours after a
HIIT workout than you do after, say, a steady-pace run.
YOU WILL LOSE WEIGHT, NOT A SINGLE STRIP OF MUSCLE.
Anyone who
has been on a diet knows that it's hard to not lose muscle mass along with fat.
While steady state cardio seems to encourage muscle loss, studies show that
both weight training and HIIT workouts allow dieters to preserve their
hard-earned muscles while ensuring most of the weight lost comes from fat
stores.
YOU CAN DO IT EVERYWHERE.
You can do
it in a boat, you can do it with a goat. You can do it here or there, you can
do it anywhere! Dr. Seuss would have loved HIIT. Since it's such a simple
concept-go at maximum effort for a short period of time followed by a recovery
period and repeat-you can adapt it to whatever time and space constraints you
have.
LIST OF SOME HIIT EXERCISES
1. Hand-Release Push-Ups
Start
in a standard push-up position, and drop your body all the way down to the
floor. Lift your hands off the ground for a second, then exhale while you press
your body all the way back up. If you need to modify this move, just drop to
your knees.
2. Plyo Push-Ups
Start
in push-up position, and lower your body to the floor. Get a big push off the
floor and lift your hands off the ground before landing back in push-up
position. To modify, drop to your knees.
3. Russian Twists
Sit on
the floor, with your heels touching the floor or lifted (more
advanced) and your hands at your chest. Twist from side to side.
4. Single-Leg Burpees
Lower
your body into a squat, and place your hands on the floor directly in front of
your feet. Jump your feet back with only one foot touching the floor, and lower
your body to the ground. Bring your feet back to your hands, then jump into the
air on that same foot without letting the other touch the ground. Go
directly into the next rep without touching down. Repeat for 30 seconds on each
side.
5. Supermans with Lateral Raises
Lying
on your stomach, lift your legs and arms off the floor, arms reaching straight
in front of you. You should be squeezing your back and glutes to keep your legs
up. Pull your elbows down to your waist, return to starting posting, and
repeat.
6. Lateral Lunges with Hops
Step
your left leg out to your side for a lateral lunge, keeping your right leg
straight. Bring left leg up to a 90-degree angle and hop on your right leg.
Repeat on each side.
7. Tuck-Ups
Lie on
your back with arms straight over your head. Crunch your legs into your
chest as you lift your back off the floor. Grab your legs, balancing on
your glutes. Return to starting position and repeat.
8. Mountain Climbers
Start
in high plank position with your shoulders over your wrists. Quickly
drive each knee into your chest one at a time as if you're running.
9. Plank Jacks
Start
in low plank position with feet hip-width apart. Hop your feet out wider
than hip-width, and then hop back to the starting position. Keep your abs tight
and don't allow your butt to pop up above the height of your shoulders.
10. Squat Thrusts
From
standing position, drop hands to the floor and kick feet back, so you're in
plank position. Hop your feet back to center and return to standing.
FAT BURNING HIIT EXERCISES:-
Nothing burns fat like HIIT. HIIT or
High-Intensity Interval Training is a form of cardio performed
at high intensity for a short duration with an equally spaced resting phase.
...
Take no rest between the exercises.
...
Take no rest between the exercises.
1.
Split
2.
Up
And Out Jumping Jacks
3.
Mountain
Climbers
4.
Rope
Jumping
5.
Burpees
6.
high
knees
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