Here's How To Incorporate HIIT Workouts At Home Without Equipment

The high-intensity interval training (HIIT) fad is still very much alive and well, with participants flocking to gyms and taking advantage of online exercise programs. In high-intensity interval training (HIIT), you alternate between shorter bursts of intense exercise (anything from one to four minutes) and longer rest intervals. You may increase your cardiovascular fitness more quickly with HIIT because you work harder, not longer. There is some evidence from brief trials that high-intensity interval training (HIIT) can lower blood sugar and blood pressure just as well as moderate-intensity exercise (MI).

What is HIIT? 

HIIT, or high-intensity interval training, is characterised by brief, highly focused exercises that span anywhere from fifteen seconds to forty-five minutes. After that, you'll get a little break to recuperate before getting back to the grind.

The exercises in each round of these cycles might vary, and they are done several times. HIIT routines can use a variety of equipment, such as a stationary cycle, treadmill, bodyweight exercises, kettlebells, dumbbells, or even a jump rope. You may be familiar with Tabata, another form of high-intensity interval training.

How might HIIT workouts at home help your overall fitness?

You may burn a lot of calories quickly with high-intensity interval training (HIIT) and similar programs. Calorie burning continues for hours after an exercise is over, according to research. In most cases, these exercises lead to increased fat burning and muscle gain. Exercising at a high intensity may potentially reduce cardiovascular risk factors and blood pressure, according to research.

How to prepare your body for HIIT workouts at home?

Anybody can get in shape and perform any kind of exercise they desire as long as they don't push themselves too hard. Having said that, you should plan ahead. The most important thing is to have your body ready to move.
Your cardiovascular fitness, strength, stability, and mobility may all need some work. At some point, you'll be able to undertake any kind of physical exercise you choose. Do the following for at least six to twelve months before beginning strenuous exercise:

1. Enhancing your eating regimen
2. Improving mobility and dealing with problems related to movement
3. Gradually building muscle building a heart rate (this may be achieved by activities like as walking, cycling, swimming, etc.)

Here is a list of exercises that you can do for your HIIT workouts at home

1. Step-Up burpees

1. Sit down into a squat and put your palms facing outward from your feet.
2. Bring your body crashing down to the floor as you jump backwards, touching the floor with just one foot.
3. Reconnect your feet in a handstand, then use one foot to leap into the air while keeping the other off the ground. Do not contact the ground before moving on to the next rep.
4. Do 30 seconds of repetitions on each side. (By the way, this is the proper form for burpees.)

2. Hand-release push-ups

1. While in the traditional push-up posture, bring your body completely down to the floor.
2. Take a little moment to raise your hands off the floor, then exhale as you fully press your body back up. You may easily alter it to a high-intensity interval training (HIIT) routine by lowering yourself to your knees.

3. Lateral raises superman style

1. With your hands extended straight forward, while you lie on your stomach, raise your legs and arms off the floor. Stay upright by flexing your glutes and back.
2. Bend at the waist with your elbows, then go back to step B and perform it again.

4. Russian twists

1. Lie on your back on the floor, holding your hands at your chest and your heels either flat on the floor or slightly elevated (for a more advanced version).
2. The torso should twist laterally.

5. Hop-lateral lunges

1. Step your left leg out to the side for a lateral lunge while maintaining your right leg straight.
2. Bend your left leg so it forms a right angle and jump on your right leg. Carry out the same process on another side.

6. Chest lifts

1. Raise both arms upward while lying on one's back. As you stand up straight, crunch your legs against your chest.
2. Balance on your glutes while grabbing your legs. Do it again, this time going back to where you were.