HIIT (High Intensity Interval Training) has a ton of benefits and is something I think most people should be incorporating into their weekly exercise plans. HIIT can help increase metabolism, gain lean muscle mass, lean out, and use a lot of energy in a short amount of time.
HIIT training can be adapted for all people and skill levels. It is characterized as short periods of intense exercise followed by longer periods of rest or recovery. Exercises can vary and adapted to the individual as well.
I am personally am training for endurance run later this Spring, which means lots of cardio. Studies show that only doing cardio for weeks at a time can actually lower your metabolic rate. For this reason alone I built at least 2 HIIT training sessions in each week of my training plan.
For those who don’t have much time to exercise a 15 to 30 minute interval sets can make huge improvements in energy throughout the week.
Example of a HIIT at home workout:
Warm up 5 minutes. Walk/Jog/Stairs what ever gets your heart rate closer to exercise levels.
As Many Reps As Possible (AMRAPs) 60 Seconds each exercise with 15 seconds rest in between. Cycle rest for 1 Minute. 2 to 4 rounds.
5 minute cool down and stretch. Make sure to stretch Quads, Hips, and back!
- Air Squats
- Mountain Climbers
- Side to Side Jumps (steps if low impact)