I like to run and workout. But there are some days when it is hard to figure out how I am going to get my daily dose in, believe it or not. However, thanks to a HIIT (High Intense Interval Training) workout it is possible.
I absolutely love HIIT workouts because they allow me to make the best use of my time when it’s in short supply. I definitely love them for my cardio because it makes the time seem to fly by. But they are good for bodyweight workouts too.
Also HIIT, done right, is superior for burning fat. And that is good regardless of how much time you have.
Body weight HIIT Workout
What it is: Bodyweight HIIT workout (no equipment needed and easy to do at home!)
Who it’s for: Everyone. Whether you are a beginner who isn’t using weights or someone a little more advanced who finds herself without equipment–this workout is for you.
How to do it: This workout is time based. You’ll need either an interval timer or an interval timing app, and you’ll perform 20 seconds of each exercise followed by 10 second break before moving onto the next exercise.
How a HIIT workout can fit into your program
This can be a stand-alone workout when you’re short on time (after a quick, dynamic warm-up). You can also use it as a conditioning finisher after a strength training workout.
Here is one of my interval workouts I did while outdoors. You can do it at home, outdoors or at the gym.
The 10 minute HIIT workout
Push-ups: There are many variations depending on your strength from the wall all the way to the ground. When outdoors, I typically do push-ups off of a table or bench. Regardless of where you are make sure you keep your body tight: from the top of your head to your knees should form a straight line. The goal is to continue to progress. As you gain strength then you can move up to the classic push-up.
Jumping Jacks: The classic move we learned in elementary school. If you have bad or achy knees, you can turn it into a stepping instead of a jumping exercise. This is a great way to take the impact out of the move.
Squats: There are many variations to this exercise. Regardless of if you keep your legs more narrow or widen them for a sumo squat, sit back in your heels and stick your glutes out. When you get to the top squeeze your glutes then repeat.
Jump rope: If you have a jump rope, this is a great exercise you can use. If you don’t have a jump rope, you can mimic the exercise by just jumping and still holding your hands out to the side as if you had the rope handles in your hands.
There are endless amounts of exercises that you can add into a HIIT workout. You can mix it up and include whatever you like. The goal of it is to raise your heart rate and then let it come back down.
Do you incorporate HIIT workouts?