HIIT Your Workout Hard

19 Dec

Changing up your workout routine is important. If you don’t, your body will get used to your usual and plateau. HIIT and/or tabata style workouts can add variation and take your body out of its comfort zone. HIIT stands for “high intensity interval training”, which translates to a short workout at a high intensity. Tabata workouts are similar, but the intervals are shorter (usually no more than 20 seconds). This is because the movement you do for that short interval is of such high intensity you probably couldn’t last longer than 20 seconds. This takes your body into an anaerobic state. Both of these workouts generally don’t involve much, if any, equipment, and because of their short duration, can be done at home when time is of the essence. The most important part of a HIIT or tabata workout is to give it all you’ve got. Because they are shorter workouts, you need to work as hard as possible for that short time.

Here is a beginner HIIT workout. You won’t require any equipment other than a mat.

The great thing about it is you can alter it to meet your level of fitness. Pushups can be done from your knees if need be, and to make it harder you can increase the duration of the exercise to 30 seconds instead of 20, and the break from 2 mins. to 1 min.

18-minute Total Body HIIT Workout for Beginners

For each set:

Perform 1st move for 20 seconds, rest 10 seconds

Perform 2nd move for 20 seconds, rest 10 seconds

Repeat each set 4 times

Recover for 2 minutes, then move onto next set

Set 1:

Burpees (jump straight up, come down to the mat into a plank position, lower to the ground, and push back up into a jump. Repeat.)

Knee Tuck Jumps (With your hands behind your ears, jump up and bring your knees high into your chest. Repeat and at high pace.)

Set 2:

Star Jumps (Jump up into a star shape – legs out to opposite sides and arms out to opposite sides, hitting the ground in a semi-squat position. Repeat as fast as possible.)

Mountain Climbers (Start in a plank position with your weight over your arms. Bring legs in to chest one at a time as fast as possible.)

Set 3:

Switch Kicks (Start in a crab position. As quick as possible kick each leg up into the air.)

Push-Ups (Straight forward push-ups at a fast pace. Can start on toes and move to knees if need be.)

If you are unsure of an exercise, or want to check proper form, YouTube is always a great source! Now go sweat!

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6 Responses to “HIIT Your Workout Hard”

  1. Angel 480 December 28, 2013 at 7:01 PM #

    Good tips I myself try to not over do the cardio I had heard of hiit workout and in fact have put a couple of days in my workout week dedicated to that. But I’ve never heard of tabata workouts are they the same as hiit workouts?

    • erika December 29, 2013 at 2:25 PM #

      Tabata is a form of HIIT…it is the most high-intensity of all HIIT style workouts. This is because the exercises performed in a tabata workout are usually of such high-intensity they cannot be performed for more than 20 secs. at a time. In a traditional HIIT workout, your intervals can be anywhere up to 45 secs. Hope that helps!

      • Angel 480 December 29, 2013 at 6:08 PM #

        Yes it did thank you.

Trackbacks/Pingbacks

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    […] BBG is 12-weeks of thrice-weekly 28 minute workouts, coupled with LISS and HIIT on off-days. These 28-minute workouts are circuit style – think 4 sets of 7 minute circuits. Kayla gives you 4 exercises that you repeat as many times as you can in 7 minutes, and then you move on to the next circuit. You do the same thing with the 2nd circuit and then repeat those 2 circuits over again. Voila – a great fat-burning workout in 28 minutes! The 3 workouts per week include cardio and lower body, arms and abs, and full-body. Here is a sample full-body workout that you can do anywhere. All you need is a skipping rope!The days in between your guide workouts you do LISS or HIIT training. LISS, alternatively known as low-intensity steady state training, is an activity you perform for a longer period of time (at least 45 minutes) at a lower level of exertion. Think walking on an incline, swimming, or biking. The purpose of LISS is fat-burning. HIIT training, or high-intensity interval training, is exactly what it sounds like. You perform high levels of activity (think sprinting, burpees, tuck jumps) for short periods of time with rest or walking in between. HIIT sessions can take as little as 20 minutes. To read more about HIIT, check out my blog post from last year here. […]

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