high intensity interval training workouts

High intensity interval training workouts pro#

“Because HIIT requires a lot more effort in a shorter amount of time, there’s a greater cumulative effect when compared to lower intensity workouts utilizing the same amount of time.”īut that also means when you do too much high-intensity work, it can slow down recovery, so it’s much better to take the approach of a “little goes a long way.” That means you shouldn’t do HIIT for an hour, for example.

“More isn’t necessarily better,” she says. That will keep your heart rate up-and the best part is, that you don’t have to do them for long, Wong says. You’ll also want to add HIIT cardio exercises in between moves designed for upper body, lower body, and core. And by alternating which muscles you’re working, you’ll be able to go hard on each move without feeling prematurely fatigued. That way, you won’t be doing all upper-body work, for example, unless that’s your aim. So how do you know you’re creating a fresh and effective HIIT workout at home, as opposed to throwing together a bunch of random exercises? It helps to break them out in terms of categories (see below!) that can combine to give you a full-body HIIT workout, says Wong. There are just so many exercises to choose from! One of the best aspects of HIIT is variety, because there are hundreds of options you could consider for putting into one session-but that also makes it one of the toughest. That makes them easier to fit into a packed schedule when you just don’t have a ton of time to devote to exercise. Since HIIT workouts have you going hard, those routines are going to be shorter than they are for more steady-state options. Plus, going hard for a short amount of time can help you become more explosive and fast, as SELF reported previously. When it comes to the “why” for HIIT, research abounds about the benefits of choosing these shorter sessions that are packed with intensity, compared to the longer, steady-state cardio you’d find with activity like running or cycling.Īccording to a research review in the British Journal of Sports Medicine of 65 studies that encompassed a range of HIIT-style exercises-and some that had participants with chronic medical conditions like diabetes and metabolic syndrome-HIIT can help with cardiometabolic health, particularly oxygen usage, blood sugar regulation, and blood pressure. Here’s what to know before HIIT training so you can make the most of your workout.

High intensity interval training workouts pro#

Whether you’re looking for HIIT workouts for beginners or you’re a HIIT pro just looking to spice up your routine, we’ve got some moves for you. “You can play around with rest and work intervals, as well as specific exercises, and that gives you true variety.”īest of all, you can put together HIIT workouts at home that don’t involve any equipment at all, just your motivation and grit. Using a variety of exercises is key to an effective and enjoyable HIIT workout at home, she says.

“You’re creating a stress response that taxes your body, and that can elicit some pretty great results,” she says. That means you’ll likely feel a little bit breathless and break a sweat. So you’ll intersperse periods of hard, hard effort with periods of recovery, creating a combo which really challenges your cardiorespiratory system. HIIT, or high intensity interval training, involves changing how hard you work throughout an exercise session-that’s the “interval” part, certified personal trainer Michelle Wong, C.P.T., a trainer at Life Time in Johns Creek, Georgia, tells SELF. Short on time but still want a fantastically effective-and sweaty-routine? Welcome to your HIIT workout.