How to HIIT Effectively

You might have heard of HIIT training and know it’s good for you, but maybe don’t know where to start? Maybe you’ve been to a HIIT class once but you can’t remember what happened in it. Maybe you can’t afford a gym membership and looking for something structured to do at home? We’re about to change that!

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Step 1: Decide your intervals

This determines how hard you’ll be working for your session and how intense it will be. I recommend choosing from 30/45/60 seconds for this period.

Step 2: Decide your rest intervals

Again, this determines the intensity of the session – the shorter the rest, the harder the workout. Anywhere from 10-30 seconds works well, depending on your fitness levels and how hard you want to work.

Step 3: Decide how many rounds

You might have anywhere from 5-10 exercises, and repeat this anywhere from 2-5 times.

Step 4: Decide your exercises

(This could actually be your first step) Decide whether you want it to be a cardio or strength based workout, and whether you want to focus on a specific body part/area or whether you want to do a full body session. Write down your exercises in order, next to your timings and you’re all set.

All you need now is a timer, I use an app called WOD Timer and it’s perfect.

Here’s some examples for inspiration:

Abs Circuit

Perform each exercise for 60 seconds, followed by a 10 second break before the next one.  Complete the circuit 4 times.

  1. Crunches
  2. Oblique crunches
  3. Leg extensions
  4. Plank
  5. Mountain Climbers

Lower Body Circuit

Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat 4 times.

  1. Squat Jumps
  2. Plyo Lunges
  3. Skaters
  4. Tuck Jumps

Upper Body Circuit

Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat 4 times.

  1. Press Ups
  2. Tricep Dips
  3. Toe Taps
  4. Inverted Shoulder Press


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