The most efficient form of exercise, High Intensity Interval Training or HIIT involves short bursts of intense workouts or training which is then substituted by a short recovery period, the process continues alternatively in an HIIT workout regime. The kind of intense training that helps towards building one’s endurance, strength and cardiovascular fitness, HIIT training has a number of benefits. A workout regime that may vary from person to person and is especially curated to suit personal preferences, abilities and fitness goals is what makes HIIT training an effective one. Here are some of the best HIIT workouts that can be performed by beginners as well as individuals with higher skill levels.
What is HIIT?
HIIT stands for High Intensity Interval Training, and it does not refer to a particular kind of exercise, but is a framework in itself. A workout regime that is built as per personal routines, depending on the experience of the trainees, the amount of time and level of difficulty, and the kind of equipment available. HIIT workouts include short periods of intense training followed by a subsequent period of rest or recovery. HIIT training is basically an intense period of workout for a short period of time rather than low intensity training that runs for a longer period of time.
Benefits of HIIT training
HIIT training has a number of essential benefits that help towards an improved good health. From maintaining metabolism of the body to reducing blood sugar levels, here are some of the basic benefits of HIIT for you to know-
- Weight loss- Taking part in HIIT training has shown significant results in relation to fat loss. Exercising in general is an effective way towards weight loss, however, performing HIIT workout has shown to reduce weight and the waist circumference faster and in a more effective way.
- Improved metabolic rate- HIIT helps in improving metabolism, even after hours following training. Since taking part in HIIT training increases the rate of oxygen intake by the body, it helps towards achieving improved metabolism.
- Overall health- HIIT training is beneficial for an overall improvement in health. It helps reduce blood sugar levels, reduces the resting heart rate and blood pressure, as well as helps towards burning fats faster and more effectively, which leads to overall health benefits.
Top HIIT exercises for individuals with all kinds of skill levels
Sprints
An extremely straightforward HIIT workout, sprints is a great way to get started with HIIT workouts for beginners. Sprinting basically means running at full speed with your maximum effort. It is important to do warm up exercises with dynamic stretches along with a few laps before performing sprints. For beginners 30 seconds is a good enough start time followed by 90 seconds of rest. Treadmill workouts or even cycling on a stationary bike is a great way for such HIIT training sessions.
Tabata
Among the most popular and best HIIT workouts, Tabata is an intense full body exercise that is done for about 20 seconds at a maximum effort and followed by 10 seconds of recovery. Tabata workouts should ideally range from 4-10 minutes to reap the benefits out of it. An intense and quick workout, tabatas are extremely beneficial as part of HIIT training regime.
Bodyweight squats
The best HIIT workout for beginners, bodyweight squats is the best HIIT workout for the lower body that also makes for a great weight loss exercise. A HIIT workout that involves 40 seconds of performing squats thereafter followed by 20 seconds of recovery, bodyweight squats is a great exercise for the glutes, hips and abs.
Burpees
Burpees is a full body exercise that combines a number of other workout styles such as squats, push ups and jumping. A great HIIT training workout that is highly effective for increased metabolism, body balance, coordination and building core strength, one should ideally perform as many burpees as possible within a time span of 45 seconds, followed by 15 seconds of rest for the exercise to be most beneficial.
Mountain climber
An HIIT workout that requires you to take a plank position and then alternate each knee towards your chest, one should try to perform as many mountain climbers as possible within a span of 40 seconds followed by 20 seconds of recovery period. A great HIIT training workout for the entire body, mountain climbers helps towards improving agility, building core strength and increases cardio endurance.
Jumping lunges
Part of a more advanced form of HIIT training, jumping lunges requires you to start the workout in a lunge position, thereafter explosively jumping as you switch legs mid air in order to land in the position of a lunge on the opposite side. An excellent cardiovascular exercise that helps improve stability, improves lower strength and power, along with improving coordination, jumping lunges should ideally be performed for 30 seconds followed by a resting period of 15 seconds.
Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise.