How to Create a HIIT Workout!

HIIT

How to Create a HIIT Workout!

The HIIT (High Intensity Interval) workout has become so popular, you can get a intense workout in 20 minutes or less, and its easy to create. Another benefit is that your body will continue to burn calories for the next 24 to 48 hours. Another benefit is you are increasing muscle definition and cardio strength. What other workout can you fit this into 20 minutes?

Some of the benefits of HIIT:How to create a HIIT Workout

  • Weight loss
  • Workouts are flexible
  • Gain muscle
  • Improved heart health
  • More energized
 
Let’s talk about creating a HIIT workout. There are different levels that can be created. They are either called Level 1, 2, or 3 or beginner, intermediate, and advanced. It is about where you are at in your fitness level. Your fitness level is on how long your endurance is and how long of a rest you need between exercises. When you are performing a workout it should be at a level where it is hard to speak if spoken to. You can measure this on a scale from 1 to 10. I recommend pushing yourself to an 8 or 9. Even though the workouts can be short it is about what you put in is what you get out. A mixture of exercises, such as, upper body, lower body, and core should be used. The interval part of the training is also critical. You should alternate between all-out exertion and rest periods. This will prevent your body from adapting to a steady state workout.
 

Here are some examples of different levels of HIIT workouts:

Level 1 (beginner) will begin with one set of exercises. The exercises can vary from 15 to 30 secs of intense exercise with 0-30 seconds of rest.

Exercise:
Sprint : 30 secs
Rest : 15 secs
Push UP : 30 secs
Rest: 15 secs
Squat Jump: 30 secs
Rest: 15 secs
Plank: 30 secs
Rest 1 minute after set. Repeat 2-3X
 

Level 2 (intermediate) will have more than one set of exercises. The exercise will vary from 20-30 seconds of intense exercise and 0-15 seconds of rest.

Exercise:
Set 1
Jumping Jack: 30 secs
Rest: 0
Lateral Lunge: 30 secs How to create a HIIT workout
Rest: 0
Side Suicides: 30 secs
Rest: 0
Squat Jump: 30 secs
 
Rest: 30 secs
 
Set 2
Skater Jump: 30 secs
Rest: 0
Push Up: 30 secs
Rest: 0
Lunge Jump: 30 secs
Rest: 0
Scissor Kicks: 30 secs
 
Rest: 30 secs
Repeat 2X
 

Level 3 (advanced) will have more than one set of exercise. It can also range from 30 seconds – 1 minute of exercise with no to little rest.

Exercise:
Set 1
Squat Jump: 30 secs
Rest: 0
Side Suicides: 30 secs
Rest: 0
Crab Touch: 30 secs
Rest: 0
Jumping Jack: 30 secs
 
Rest: 30 secs
 
Set 2
Sprint: 30 secs
Rest: 0
Jump Lunge: 30 secs
Rest: 0
Push Up: 30 secs
Rest: 0
V-Up: 30 secs
 
Rest: 30 secs
 
Set 3
Mountain Climbers: 30 secs
Rest:0
Plank Crunch: 30 secs
Rest: 0
Lateral Lunge: 30 secs
Rest: 0
Tricep Dip: 30 secs
 
Rest 30 secs
 
Repeat 3X
 
Remember it is important to warm up and cool down for 5 minutes each. The heart rate should be raised slowly and decreased slowly after the workout. Ensure you are staying hydrated before and after the workout.
 
It is important to have a balance diet of fruits and veggies to help with weight loss. We have all heard the saying before, you can’t out exercise a bad diet.Hydration
 
You can do this! It is about moving your body. Start somewhere and you will be on your way to feeling great. Let me know if you have created one of your own workouts and how it’s going!
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