We hear it all the time: “I know I should exercise, but I just don’t have the time.”
That’s where a H.I.I.T. workout is so incredibly effective, since the short, intense intervals of fast-paced activity (H.I.I.T. is an acronym for High Intensity Interval Training) allow you to burn calories and boost your heart rate in workouts of less than an hour.
What’s more, H.I.I.T. workouts have been shown to help lower blood pressure, decrease blood sugar, increase oxygen consumption, as well as helping burn fat. It’s a fantastic, full body workout on its own, and exceptional cross training for pickleball and tennis!
H.I.I.T. workouts are typically done using only your bodyweight—which is great if you don’t have access to a gym, or own a bunch of equipment (you can of course incorporate equipment into the workout, but it isn’t a firm requirement).
Throughout the workout, your intensity and heart rate should remain fairly elevated for a period of 30-45 minutes. On a scale of 1-10— with 1 being seated and 10 being winded, out of breath, or not able to hold a conversation—you want to hover around 8-10 during the exercise period and around 5-6 during your recovery/rest period.
Sure, it sounds hard, but H.I.I.T. workouts are truly for all levels, as long as you take it easy, listen to your body, and be sure to take breaks when you need to.
Some common terms you may hear during a H.I.I.T. workout:
Tabata: 20 seconds of work, 10 seconds of rest, 8 rounds/4 sets 4 minutes *If you do not have a stopwatch aim for 8-10 reps per 20s
Squat Switch Lunges
20s of Jump Squats 10s rest
20s Switch Lunges 10s rest
AMRAP: As Many Rounds As Possible (within a designated time) *With good form, always focusing on quality over quantity
Set a timer, for example, 5 minutes, and perform as many rounds of 2+ exercises during that time.
i.e. 5 minutes: 10 push-ups, 10 Jump Squats, 10 Lateral Hops, 10 Sit-ups aim for 3 or more rounds.
EMOM: Every Minute On the Minute: Do a designated amount of reps as fast (and with good form) as possible. The sooner you finish within the minute the more rest you get until the top of the next minute. If you finish exercise in 40 seconds, you get 20 seconds of rest. (i.e. for 5 minutes (5 rounds) perform 8 Burpees as fast as you can, the sooner you finish the 8 Burpees the more rest you get until the top of the next minute/round).
You will always want to make sure to properly warm up and cool down for your workouts.
Want to join in a H.I.I.T. workout? Join Melissa every Thursday from 9-9:45am and 9:45-10:30am outdoors on our Makai Lawn!
If you have any additional questions regarding HIIT or any other workouts feel free to reach out to Melissa: firstname.lastname@example.org