If you’re looking to get into shape and melt away the extra fat, you’ve come to the right place. High-Intensity Interval Training (HIIT) is one of the most effective and efficient workout programs for those looking to reach their optimal physical state. With HIIT, you can maximize your caloric expenditure, increase your cardiovascular and muscular efficiency, and even gain improved stamina and strength. And the best part is, you don’t need to spend a lot of time in the gym to reap the rewards HIIT has to offer. All you need is a set of dumbbells and a good attitude, and you’ll be ready to go!
For this HIIT workout, we’ll be focusing on a series of compound exercises to target all the major muscle groups. Compound exercises are designed to strengthen several joints at once, so they’ll:
- Increase total body strength
- Reinforce proper motor patterns
- Burn fat efficiently
This workout will include sets of the following six exercises:
- Squats: 10 reps
- Push ups : 10 reps
- Lunges: 10 reps
- Tricep dips: 10 reps
- Burpees: 10 reps
- Planks: hold for 30 seconds
Note: for this exercise, you don’t need to worry about the amount of weight you’re lifting. Instead, focus on the form and quality of each rep, ensuring that you’re doing each exercise properly.
Now that you understand the basic workout, it’s time to apply the HIIT protocol. HIIT is a form of interval training, meaning you’ll be alternating between periods of intense exercise and rest.
For this particular workout, you’ll do four rounds of the following protocol:
- 15 seconds of intense exercise
- 45 seconds of rest
So, you’ll do 15 seconds of a given exercise, take a 45-second break, and then move on to the next one. Repeat the cycle four times before taking a 3-minute break. After the break, start the cycle over again until you complete four rounds.
Is HIIT a good way to lose weight?
Yes, HIIT is an incredibly effective way to lose weight. By combining both HIIT and regular cardiovascular activity, you can maximize your caloric expenditure and boost your metabolism.
Can I use other forms of cardio for HIIT?
Yes, you don’t need to use strictly weight lifting exercises for your HIIT workout. You can do anything from running to biking, swimming, jump roping, or any other type of aerobic activity.
How quickly can I expect to see results from a HIIT workout regime?The results of a HIIT workout regime depend on how consistent you are with the program and how closely you follow your workouts. Typically, you should start to see some improvements within a few weeks but long-term results may take up to several months. You may experience increases in strength and aerobic ability as well as improvements in body composition such as a decrease in body fat, depending on your goals.
What is the essential equipment required for a beginners’ HIIT workout?The essential equipment required for a beginner’s HIIT workout will depend on the specific workouts and exercises selected, but typically include exercises that use no equipment or involve only bodyweight exercises. Examples of bodyweight exercises for beginners include burpees, mountain climbers, squats, lunges, pushups, jumping jacks, planks, and tuck jumps.
Additional equipment that could be used for a HIIT workout includes dumbbells, exercise bands, medicine balls, stability balls, jump ropes, and other pieces of equipment designed for cardiovascular or strength-training exercises.