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!
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.
- Crunches
- Oblique crunches
- Leg extensions
- Plank
- Mountain Climbers
Lower Body Circuit
Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat 4 times.
- Squat Jumps
- Plyo Lunges
- Skaters
- Tuck Jumps
Upper Body Circuit
Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat 4 times.
- Press Ups
- Tricep Dips
- Toe Taps
- Inverted Shoulder Press
HAPPY HIIT TRAINING!
L x
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