High-intensity interval training, or HIIT workouts, has gained enormous popularity because of being a social media trend and also because of people's need to get results faster. It is a powerful workout method that helps to burn calories, build endurance, and fit into the busy schedules of people, but it also takes its own time to show results.
Whether you are a beginner or a pro-level trainee, you would require a specific structure of workout to transform your fitness journey. And what's better than a high-intensity interval training workout? In this ultimate guide we will be sharing some effective HIIT workouts and their benefits so that you can try them to change the way you stay fit.Ā But first let's have a look at why these workouts are a game changer for fitness training.
Why Are HIIT Workouts a Game Changer for Fitness Training?
High intensity interval training workouts are a game-changing fitness technique because they involve short periods of intense exercise followed by rest that boosts the regular functioning of the body. It is one of those workout techniques that helps to burn fat and enhances the body's efficiency without taking a lot of time.
Unlike the other 1- to 2-hour workouts, an HIIT exercise session can work within 10 to 30 minutes on any exercise machine for home. The trick to getting these exercises right and making the most out of them is engaging in short but intense bursts of workouts where you give your maximum effort and alternating it with a short recovery span of 10 to 60 seconds.Ā
You can resume your workout after a break and do about 5 to 10 rounds of your exercise, as this workout is all about pushing the limits. Here is what you can achieve with these type of workouts:Ā
1. HIIT exercises are highly effective for burning fat in less time. As the oxygen burn rate of your body increases due to intense exercises, the body also burns more fat than it does in regular workouts.
2. It is a great way to keep your heart healthy and improve cardiovascular activity. The intensity involved in these exercises helps to prevent clogging of the arteries and tackle other chronic heart problems.
3. In addition to improving heart health, lung capacity, and muscle strength, these workouts are also good for increasing stamina. As you challenge your body and push your limits, your body adapts to the intensity and becomes stronger.
4. These exercises initiate post-workout fat burn as the body continues to burn fat even in the resting state. HIIT workouts regulate the metabolic system and help you feel energetic throughout the day with just a few minutes of exercise.
5. HIIT sessions are also a great way to relieve stress and improve your mood. These workouts are great for reducing distraction and enhancing levels of concentration because they require a lot of precision and intensity in terms of timing.
Effective HIIT Training Workouts You Can Try at Home
We have listed a few workouts that involve the high-intensity interval training technique for you to try at home.
Walk and Sprint on Treadmills
If you own a home use treadmill, an alternating session of walking and sprinting on the treadmill can be a great HIIT workout. For a quick warm-up, you should begin with 5 minutes of brisk walking or jogging.Ā
Then set your treadmill's pace to be the most challenging speed limit, which can be between 14 and 16 km/hour and sprint for at least a minute before you stop for your recovery interval. Repeat this workout cycle for about 8 to 10 reps before you return back to a comfortable walking pace for another 5 minutes.
HIIT Exercises with Dumbbells
Next on the list we have a high-intensity strength training workout with dumbbells. This workout combines strength exercises and high-intensity interval training to boost your strength and give your muscles a shape.
This exercise particularly requires 20 minutes and involves most of the body muscles. For this exercise you need to begin with a set of dumbbell squats, then ease your body with a set of bent-over rows. And then engage in a set of dumbbell lunges and shoulder presses. You can perform reps of this exercise according to your fitness level and take regular breaks in between for better results.
Intense Exercise on Cross Trainers
Are you looking for a great metabolic rate boost without exerting your body? Then try this 10-minute cross trainer HIIT workout routine. Start off this exercise with a low-intensity warm-up of about 2 minutes.
As your body settles down for the workout, increase the resistance to a higher level and work out for at least 3 to 5 minutes till you feel your heart racing faster. And then finish the workout with gently pedaling for about a minute or two. In total this workout will help your body cool down and strengthen your lower body as well as the cardiovascular system.
Conclusion
Through this guide on HIIT workout routines, we have made an attempt to help you elevate your workout process. You can add the best gym treadmill machine to your home gym setup or even use a simple set of dumbbells to practice this training technique.
The strategy for getting this exercise right is very simple: you need to engage your body in bursts of dynamic workout and alternate with adequate rest periods. This would increase your body's activity level, and you can enjoy the benefits of this workout in a more balanced way just by focusing a bit on technique and timing.
FAQs
Q. How do HIIT workouts help with weight loss and management?
Ans. HIIT workouts are a great way for weight loss because they help to burn calories faster and regulate the metabolic system by increasing the afterburn rate.
Q. Are high-intensity interval training workouts good for beginners?
Ans. Yes, beginners can also engage in short durations of HIIT workouts with adequate recovery periods and lower resistance to get good results without putting their safety at risk.
