What is a HIIT Workout?
High-intensity Interval Training, or HIIT as it is often called, is a famous form of interval training wherein you have to perform cardio exercises
and other intense exercises with low-intensity recovery periods. HIIT workout is one of the best types of exercises people use to burn high calories fast.
A typical HIIT workout lasts for about 10 to 30 minutes based on your expertise level. For instance, if you are trying a beginner HIIT workout
, it is best to stick to a shorter duration. People also use HIIT exercise to reduce belly fat
and tone their bodies in a lesser period.
How Effectively Can We Do HIIT Workout at Home?
It is easy to follow a HIIT program at home, given that you seek training from experts. You can use our HIIT training exercises to get used to this workout. cult.fit offers a range of HIIT training sessions for beginner, intermediate, and advanced levels. You may, however, need a few pieces of equipment to begin your HIIT routine at home. Some of these are jumping rope, bicycles, and comfortable clothes. The best part is you can easily arrange these things, and thus, doing a HIIT workout or high-intensity workout at home is very easy and effective.
Who Can Do HIIT Workout?
You can start HIIT workouts any day if you have good physical health, irrespective of your age and gender. But be sure that HIIT workouts are not just about a few intense exercises; it requires constant dedication and hard work to learn them. Your coach can help you with the HIIT workout. You can prepare your special interval training exercises based on your requirement and get started with the journey.
Who Should Avoid HIIT Workouts?
While anyone can do HIIT workouts, there are always some exceptions. You should avoid HIIT workouts if
Do you have any muscle or bone injury
You are pregnant or have just given birth
You have been through a recent surgery
You have osteoporosis
To be sure about your new high-intensity workout, it is always recommended to talk to your general physician or the gym instructor to ask if it is suitable for you or not.
List of Best HIIT Workouts
If you have been planning to start HIIT workouts, you can try various exercises. To help you, we have created a HIIT exercises list. Read and learn:
1. Jumping Jacks 2. Flutter Kicks 3. Burpees 4. Skaters
How To Do HIIT Workout?
Below is a step-by-step guide on how you can perform different HIIT exercises at home:
A type of plyometric exercise, jumping jacks, is a high-intensity exercise that involves abdominal and shoulder muscles. These are an excellent alternative to jogging for miles or on a treadmill. It increases your heart rate and also boosts your metabolic rate. Let’s find out how to do it:
First, stand straight with your arms by the side.
Now jump up and spread your feet at least hip-width apart. Simultaneously, raise your hands above your head.
As you come down on the ground, lower your arms and bring the legs to return to the starting position.
If you wish, you can also modify the jumping jacks.
Sets and Reps: You can try two sets of 10 or more repetitions.
Another fun exercise in this HIIT exercises list is flutter kicks. It works on the core muscles, especially the abdominal muscles and hip flexors. They mimic a swimming stroke but are done on the floor. Here is how you can perform them:
Lie on the mat with your face facing upwards. Your hands should be underneath your buttocks.
Now, without raising your lower back off the ground, lift your right leg just above the hip height. Also, lift your left leg in a way it just hovers over the ground.
Hold this pose for two seconds and then switch the legs’ position. That is one rep.
Sets and Reps: You can perform flutter kicks for about 30 seconds if you are a beginner.
If you are performing high-intensity interval training at home, you should include burpees. This is a full-body exercise that helps burn calories, boost mobility, increase heart rate, and improve body strength. Below is a step-by-step guide on how to perform this:
Begin with the standing position. Your body should be straight and then slowly bend your knees into a squatting position. Place your hands on the floor.
Jump and then straighten your legs to get into a plank position. Bring your chest to the ground.
Jump again and bring yourself back into the squat position.
Stand back and jump upwards. This is one rep.
Sets and Reps: Do it for 30 seconds and then take a rest for about 60 seconds. Repeat this set 4 times.
Another high-intensity exercise is skaters. It is fantastic for cardiovascular health. The exercise is also good for the legs and improves your stability and balance. Read the points below to know how to perform this HIIT workout:
Stand straight. Your feet should be shoulder-distance apart and your arms at the sides.
Now, bring one leg behind into a reverse lunge. Your front knee will come at a 90-degree angle.
Swing the arms in front of that bent knee as you leap the back leg forward to switch sides. It should look like a skating motion. Keep changing the arms as you switch sides like a speed skater.
Sets and Reps: Do it for 30 seconds and then take a rest for about 60 seconds. Repeat this set 4 times.
Benefits of HIIT Workout
Now that you know what is HIIT workout is, you can perform it efficiently. As for the benefits of high-intensity interval training, they are never-ending. From better heart health to weight loss, there is a lot you can enjoy. Here are some of the most famous ones you can expect after a regular HIIT training:
Burning Calories: HIIT workout helps you burn a lot of calories in a short amount of time. Researchers have found that you can burn 25–30% more calories in a HIIT workout than the other forms of exercise.
Weight Loss: You can lose body fat if you do a high-intensity workout with consistency. It can also reduce unhealthy visceral fat.
Gain Muscle: While you can lose weight with HIIT workouts, it can also boost mass muscles in some people.
Other than these, you can also expect the following benefits due to high-intensity interval training:
1. Improves blood and oxygen flow 2. Reduces blood sugar 3. Boosts metabolism
Disadvantages of Doing HIIT Workouts
There is no doubt that you will notice various benefits after performing HIIT exercises; it is also essential to be acquainted with its disadvantages. This helps in possible precautions to avoid any issue. Here are some disadvantages of HIIT workouts:
If you overdo HIIT exercises, it can lead to muscle pain and soreness.
Those who do not perform high-intensity interval training exercises carefully can also get injured.
HIIT exercises involve fast movements, and thus, it isn't easy to keep up with the proper form.
Dos & Don’ts
To make sure you perform HIIT exercises the right way, it is essential to learn about their dos and don’ts. Take a look:
Always wear comfortable clothes while doing HIIT exercises to allow more effortless movements.
Maintain a positive outlook towards HIIT training as it can take a toll on your head due to its difficulty level.
Complement your high-intensity interval training with a protein-rich meal.
Please make sure you try different HIIT exercises as it helps in focusing on all the muscles.
Do not overdo the high-intensity workout as it can lead to muscle pain.
Do not skip the warm-up or cooldown before and after the high-intensity workout.
Do not eat heavy meals.
Avoid performing HIIT exercises every day as it can lead to overtraining. You can talk to your gym instructor to give you a proper schedule during the HIIT program.
Never perform advanced level interval training if you have not aced the beginner level yet.
Things Required to Do HIIT Workout if You Are at Home & Gym?
Mostly, you do not need special equipment whether you perform a high-intensity workout at home or the gym. Some basic things you can easily arrange for your next HIIT training program are:
1. Comfortable clothes and shoes 2. A mat 3. Water bottle 4. Equipment like rope or bicycle
How Many Times Per Week Should You Do HIIT Training?
As per a common rule, you should never overdo HIIT exercises. Therefore, it is generally advised to do HIIT workouts at least two to three times per week. However, there is no specific answer to this question as interval training is different for each individual.
Based on your needs, caliber, and expertise, the coach can prepare a different HIIT workout. In addition, you can try other workout plans such as yoga class or even a simple boxing workout
for other days.
Is HIIT Good for Losing Belly Fat?
Absolutely yes. HIIT workouts are famous for burning belly fat. HIIT high-intensity interval training focuses on the visceral fat that is infamous for causing inflammation in the body. And visceral fat is also the type of fat that increases your waistline.
Studies also suggest that HIIT workouts reduce fat better than other forms of exercise. In addition, HIIT exercises such as oblique exercises
can strengthen your core and give you a toned and muscular body. So, if you have been worried about your belly fat, it is time to check our special high-intensity interval training sessions and say goodbye to the extra fat.
Are HIIT Workouts Good For Weight Loss?
Yes, as we mentioned earlier, HIIT workouts have a significant impact on your overall body weight. When you perform HIIT exercise, your body burns calories at a higher rate, directly impacting body fat. Your body is forced to use the energy stored in fats as opposed to carbs. This helps in losing fat and thus, losing weight.
Another interesting fact about HIIT workouts is that your body keeps working and losing calories even when you have stopped the workout. This is because this high-intensity workout turns your body into fat-burning mode for up to 24 hours! So, those who have been wanting to reduce weight can get a lot of perks from HIIT. You, too, can try different HIIT workouts for weight loss at home and start the schedule soon.
Are 15 Minutes Of HIIT Enough?
Yes, you can do a 15-minute HIIT workout and get a positive result. But there is a catch. You need to really work hard and be consistent to notice any difference. The main goal of the HIIT workout is to cause the most significant possible disturbance on muscle fibers in the shortest possible time. This dramatically increases heart rate, oxygen uptake as well as hormonal release. It will also build muscle and lose calories effectively.
To know if a 15-minute HIIT workout is sufficient for you or not, you can also talk to your fitness instructor.
How Long Before You See Results From HIIT?
There is never a perfect way of exact timing when you can notice results from any workout. It is the same for HIIT workouts. If you follow a strict routine along with a balanced diet and good sleep, it may take two to four weeks to see any difference. But again, that will also depend on the type of interval training you are taking.
Is HIIT Better Than Cardio?
HIIT Vs. Cardio: this question has been asked many times, yet there is no one answer. There are a lot of factors one needs to consider before deciding which is better for whom. For instance, if you are a bodybuilder, HIIT workout is better for you as it boosts oxygen and blood flow, which is very important for better recovery and increased muscle mass and strength. The same goes for those who wish to lose weight. HIIT workouts burn more calories and hence are better for weight loss.
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