Introduction
High-Intensity Interval Training (HIIT) is quickly becoming one of the most popular ways to work out and get into shape. HIIT workouts are especially good for burning fat and maintaining cardiovascular conditioning. Plus, you can do HIIT workouts right at home, with little to no equipment; just a few square meters of space and you’re good to go! So whether you’re looking to shed some pounds quickly and safely, or just trying to add a bit of variety to your regular exercise routine, let’s get started!
The Basics
HIIT workouts consist of short bursts of intense exercise followed by brief periods of rest. This combination of high intensity and rest makes HIIT a great way to maximize the benefits of your workout session. Most HIIT workouts are composed of “sets”, with each set lasting anywhere from 30 seconds to two minutes. The key is to perform the exercise with maximum effort for each set, and then rest for around the same amount of time (but not always – more on this below).
How To Get Started
1. Choose your exercises. An at-home HIIT workout should be catered to your individual fitness goals. You can choose from a range of cardio exercises, like burpees, mountain climbers, and jumping jacks. Alternatively you can focus on strength exercises, such as squats, lunges and push-ups. Pick three to four exercises for your circuit.
2. Set your timer. HIIT workouts are all about intervals, so you’ll need to set a timer for your entire workout. Generally speaking, a HIIT session should last no longer than 20 minutes. But you can always adjust the timer depending on how intensively you want to work out.
3. Get started. Pick your first exercise and set the timer. Try to perform each exercise with maximum effort and keep a steady pace. If you need to take a break in between exercises, take a few seconds and then jump immediately into the next one.
4. Take a break. Once you’ve completed your circuit, take a short break (usually around one to two minutes). Then you can repeat the circuit however many times desired, or even switch up the exercises depending on your goals.
FAQ
Q: How often should I do HIIT workouts?
A: It depends on your current fitness level and goals. Generally speaking, HIIT workouts can be performed two to three times a week. However, you may want to start with just one session, and work from there.
Q: Do I need equipment for HIIT workouts?
A: Not necessarily. Many HIIT exercises are bodyweight exercises that you can do without any extra equipment. However, if you do want to add some weight or resistance, you can get a basic set of dumbbells or resistance bands.
Q: Are HIIT workouts safe?
A: HIIT workouts are generally safe when performed correctly, but as with any form of exercise, it’s important to be mindful of your body and make sure that you are not pushing yourself too hard. If you experience any pain or discomfort while performing the exercises, take a break and consult a medical professional if necessary.
