Short on time but still want to get a good workout? I’ve got you covered! HIIT workouts might just be your new best friend. HIIT stands for High Intensity Interval Training. I believe they are the best and most efficient workouts to do when you are short on time.
And lets be honest, who doesn’t feel like there aren’t enough hours in the day to get things done!
HIIT workouts are programmed to have intense bursts of exercise with short periods of rest. If it sounds hard it’s because it is. Exercising at max effort for a short period of time IS tough but the rewards are HUGE!
Here are some quick benefits of HIIT:
- It increases metabolism and burns a lot of calories in a short period of time which makes this a great workout for weight loss.
- HIIT can lower blood sugar levels and blood pressure while improving oxygen and blood flow.
- This type of workout can help you sleep better! Getting good sleep is huge and exercise plays a pivotal role in helping you get quality sleep.
- HIIT can help improve mental health and boost your memory.
- You will never get bored! There are endless possibilities and ways to do HIIT. You will have fun and increase your flexibility, endurance and strength!
I want to share with you 3 of my favorite ways to do HIIT:
1. Let’s talk cardio.
(Cardio as in running, biking, swimming, rowing, etc)
If you love cardio and long distance exercise is your go-to then try switching it up and doing some short and long sprints! You could experiment with Tabata (20 second of work, 10 seconds rest for 8 rounds). You just might love it!
Here are some examples:
- 20 seconds sprint on the bike
- 10 seconds slow/recovery pace
- Repeat for 8 rounds
- Run 1:00 at a fast pace
- Run 1:00 at a slower pace
- Sprint :20
- Repeat for a couple rounds
2. Turn up the tunes and get moving with total body exercises!
You can pick and choose your favorite combination of exercises that utilize your whole body and complete a workout with a low rep scheme but do lots of rounds. On the flip side, you could do a workout with a higher rep scheme and do only 1 or 2 rounds.
Here are some examples:
5-7 rounds of:
- 10 each of Squats, Push-ups, Sit-ups
2 rounds of:
- 30 Lunges
- 40 Supermans
- 50 Crunches
- 60 Jumping Jacks
3. Work on your speed, strength, endurance and agility with plyometrics!
Explosive exercises are the perfect element to add to your workout routine. This takes HIIT to a whole new level. Exercises like box jumps, jump squats and burpees will elevate your workout routine and get your heart rate up fast!
Here are some examples:
15 Minutes of:
- :30 Skater hops
- 5 Tuck jumps
- 10 Jumping lunges
- 10 Hand release or clap pushups
- :30 Burpees
2-4 Rounds of:
- 12 Long jumps
- 24 High knees
- 12 Sprawls
- 24 Mountain Climbers
- 12 Plank Jacks
**I must remind you that getting professional help from a personal trainer or coach is always best! (Especially if you have any prior injuries or are new to working out.) Plus, the accountability, the support and the encouragement you receive from a fitness professional will get you closer to your goals. Ultimately, you have to do what’s best and right for you.**
If you are an old pro, your form is excellent and you are looking for more of a challenge you can add weight to your HIIT workouts. Adding weights like barbells, kettlebells and dumbbells to HIIT workouts is a great way to increase the challenge and maximize the effectiveness of the exercises.
So, how long should a HIIT workout be you might be wondering?
It depends on your fitness level.
If you are a newbie, working out at a lower intensity and completing shorter workouts is a great place to start. You can slowly increase the intensity and length of your workouts over time. If you are efficient and have a strong exercise foundation, working out at max effort 15-20 minutes is plenty of time! I am all about going hard and fast when it comes to working out but safety comes first and easing into HIIT workouts, working on form and efficiency is key to a safe and lasting fitness routine.
These workouts make you sweat, get your heart rate up and create that lovely burn in your muscles. I encourage you to lean in to that fire, embrace the challenge and chase excellence.
All right, maybe that was a little dramatic but I truly believe in the life changing magic of exercise and HIIT is a great way to feel inspired, stay motivated and reach your goals.
Amy Tenny said, “The world needs strong women. Women who will lift and build others, who will love and be loved, women who live bravely, both tender and fierce, women of indomitable will.”
Cheers to being brave, getting your sweat on and feeling energetic, powerful and alive. The world needs YOU. What will you do today to get stronger?