HIIT means: High Intensity Interval Training and is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. High intensity can be considered anything over an effort level of 7 out of 10. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR. Modes of HIIT can include outdoor activities such as running, cycling, or using gym equipment like treadmills, elliptical rowers, stair-climbers or stationary bikes. HIIT training calls for challenging work-rates such as sprints (whether on a bicycle or running) for short time frames lasting from thirty seconds to two minutes.
Ideally it will be 1 minute of work to every 2 to 3 minutes of active recovery. Staying active during the recovery period allows the muscles to remove the metabolic waste and produce more energy for the next bout of high intensity exercise. For example: running 400 meters then sprinting 200meters and so on. usually they are short workouts, so you won’t be at the gym or training outside for hours, which is awesome for busy people. Sometimes the workouts can have a small resting period of 10-15 seconds between exercises and then the 2-3 minutes active recovery before starting the next set.
One of the many benefits of HIIT is benefit has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
Here one for you to start:
Mountain climbers 45 seconds
15 seconds rest
Burpees 45 seconds
15 seconds rest
Jumping squats 45 seconds
15 seconds rest
High Knees 45 seconds
15 seconds rest
Push ups 45 seconds
15 seconds rest
Plank 1 minute
-Active recovery 2 minutes (walk, bike, jog…) Repeat 3-4 times Drink Water!
Pic: Li Sun, pexels
