HIIT is a HIGH-INTENSIVE WORKOUT that will easily test your limits. But no pain no gain
Many people who have started an exercise routine want to lose weight, but many don't want to achieve this goal by spending hours on a treadmill. To save time and burn the most calories possible, HIIT, or high intensity interval training, is the perfect solution.
HIIT is a workout routine that is typically timed, and consists of a pattern of quick intense bursts of exercise, followed by short periods of rest. For example, one may sprint for 30 seconds followed by 30 seconds of rest, and repeat that pattern for 15-30 minutes.
According to ACSM, benefits of HIIT include better cardiovascular health, improvement of cholesterol profiles, and a decrease in fat and body weight while maintaining muscle. Furthermore, The New York Times reviewed several studies on this form of exercise, sharing several health benefits, including that it allows the body to better use oxygen and insulin, lowers glucose levels in people with diabetes, and allows blood vessels to expand better, leading to improved blood flow through arteries.
Not only does HIIT provide numerous health benefits, but it is also more enjoyable than repeating the same act, such as walking at a steady state. HIIT is very diverse and can incorporate numerous different moves, including jumping, running, squats, abdominal workouts, jumping jacks, jump rope, mountain climbers, burpees, jump lunges, and many more. These are also convenient to do at home, as many of the moves require little to no equipment.
While there are several examples of HIIT routines online, they are also easy to create on your own. Let's look at the list of moves in the paragraph above. We can start by choosing three of them.
Let's choose, for example:
HIIT workouts are also easy to modify. If you are a beginner, you can modify the above example by replacing the “jump” in a jumping jack with a moderate-depth squat, while still performing the arm movements of a jumping jack.. You could modify the mountain climbers by completing them at a slow speed. You could change the ab exercise to one more tolerable.
On the other hand, if you are craving a more advanced workout, HIIT is also easily modifiable in that way. Jumping jacks could be replaced by jump squats or power jacks, mountain climbers could be done at a very challenging speed or for more time, and bicycle crunches could be replaced with hanging leg raises. If able, the HIIT exercises can also be done for more time, such as for 30 minutes instead of 16.
Overall, HIIT is a more effective form of cardio than steady-state cardio when trying to burn fat, improve health, and enjoy your workouts.
Have fun creating and completing some awesome HIIT workouts!
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Here are some more suggestions with links to workout articles and fitness exercises:
- Discovering the 5 Tibetans
- Fit and Healthy in 20 Minutes - It's This Easy!
- The Best and Simplest Fitness Exercises for the Home
- Easy Pilates Workout - A Beginners Guide
Or you can exchange your collected Dots for interesting training plans in our Dots shop!