By Team PowerMax / 06 Aug 2024
HIIT also known as High-Intensity Interval Training, where one undertakes exercises in short periods at most intensities, that last between 15 seconds to 4 minutes, followed by a relaxed interval. They are considered among the best in class ways to get in shape. Doing a HIIT Workout will allow you to be more effective in learning how to lose calories, build muscles, and improve your cardiovascular fitness in as little time as possible. HIIT workouts are mostly associated with stationary bikes, treadmills, body kettlebells, and dumbbells; training weight plates stand out among all other equipment that can be used for exercise. One thing that weight plates bring is great intensity in the workout effects by adding in resistance.
A HIIT (High-Intensity Interval Training) workout involves quick, intense movements followed by short periods of rest. Running at high speed for thirty seconds before taking another thirty-second break for some rounds can be done. These kinds of workouts are effective in time management and help burn more calories.
HIIT workouts have numerous advantages such as weight reduction and muscle development, decreasing high blood pressure or sugar levels, enhancing sleep patterns, and the amount of oxygen in the body. Furthermore, studies show that HIIT exercises increase the body’s metabolic rate implying that one continues to burn more calories even when exercising is over. This is the most effective and time-saving form of exercise routine, giving maximum results in minimum time, and could be the main reason why busy people prefer this kind of workout.
HIIT can become dangerous if performed wrong or on people with some type of underlying medical conditions. While HIIT workouts might be pretty beneficial, excessive or bad workouts can result in injuries and overtraining, causing even heart problems. Listen to your body, start gradually, and seek professional advice before the commencement of any type of workout. One should never have a sudden start, but the overload on the body should always be gradual for better performance. Correct form, recovery, and balance are a few of the most important elements to drawing the maximum from HIIT and remaining safe from possible risks.
High-intensity exercises can be highly effective for improving fitness. Moreover, it can also help improve both aerobic and anaerobic fitness, a benefit you don’t get with steady-state cardio. To get more fit with HIIT workouts, one can start by moving more than they normally do throughout each day. This can be more beneficial than a tough workout routine done every so often. At the same time, people who have been following the same exercises for months are unlikely to get fitter unless they make changes in their workout routines, push harder, and work beyond their comfort zones. To achieve remarkable fitness results in a shorter amount of time, one should combine the intensity of HIIT workout with the resistance provided by weight plates.
HIIT exercises are possible on any piece of equipment, such as a treadmill or bike machine and if you are short on time, HIIT is the perfect thing to adopt to stay fit.
To begin with, some of the best HIIT exercises that one must add to one’s workout routine are:
The first HIIT exercise to incorporate into your workout is burpees. One of the best ways you can perform Burpees is by standing up straight with your arms by your side. Later, squat down while simultaneously placing your hands on the floor, slightly wider than shoulder-width apart. The next move involves squatting downwards and then taking a wider stance to put hands similar to an alligator’s mouth on the ground. The next step involves kicking your legs back into the pushup position and pulling back into the squat position. Lastly, jump as high as you can while propelling your arms above your head.
Supermans are an important HIIT workout that one must add to their routine. Initially, lie down on a flat surface face down with outstretched arms. Now, squeeze your lower back and raise all four limbs off the ground. Finally, relax your arms and legs to return them to their original positions before repeating this cycle anew.
First, start by assuming a plank position and make sure that you’re distributing your weight evenly across your arms and legs. Check your form later by ensuring that there is an equal distance between your hands’ shoulders; that’s how much space should be left between them. Your abdomen should be tight while keeping the spine straight with the head in line with it. You can then pull your right knee into your chest as far as you can. Make sure to switch legs, pulling one knee out and bringing the other knee in. Ensure that you keep your hips down and run your knees in and out as far and as fast as you can. Remember to inhale and exhale with each leg change.
For the tuck - ups, you can lie flat on your back with your arms extended overhead and your legs fully extended. As you take this position, lift your upper body and legs simultaneously off the ground by bringing both knees closer to your chest as you stretch out your hands towards your toes. Keep your stomach tight against the back so that there is no overstretching or swinging of the body parts. Then let go slowly until you come to the beginning point controlling it all throughout movement. Remember to do this a certain number of times depending on how much practice one has given it with attention paid on doing them perfectly well.
Flutter kicks are a challenging HIIT exercise for your abs. Lie on your back with legs lifted and perform a scissor-like movement, alternating leg crossings while keeping your lower back pressed to the ground. Maintain steady breathing and avoid arching your back.
Hand-release push-ups intensify traditional push-ups by adding an explosive element. Start in a plank, lower to the floor, then lift hands and feet before pushing back up. This dynamic movement challenges your core, shoulders, and triceps, making it a more demanding but rewarding exercise.
High Knees
Stand tall and set your feet apart in such a way that they’re hip-to-shoulder width apart with your arms hanging at the sides. In order to start doing high knees, lift up your right knee towards the chest. Move up the left arm at the same time like when pumping. After this, lower quickly down the right leg and left arm just as fast. You may then utilize this technique for your left leg.Change between your left and right legs during the desired amounts of time.
Sprinting as a form of high-intensity exercise increases metabolism, cardiovascular fitness and burns calories very effectively. In order to perform sprinting in a proper manner, you need to start your workouts with light cardiovascular activity such as jogging in place for at least 3 to 5 minutes. This can be followed by some dynamic stretches like leg swings, high knees or walking lunges. After that, it is important to continue with interval training, which consists of 3-4 intervals lasting 20-30 seconds each and at least 10, which is your maximum effort level.
Rowing is a full-body HIIT powerhouse. Sit, secure your feet, and grip the bar. Drive with your legs, lean forward, and pull the bar towards your chest while maintaining a straight back. This explosive movement targets major muscle groups, boosting your cardiovascular health and strength.
Generally, battle rope HIIT workouts consist of sprinting with a high-intensity rope followed by short rests. Stand with your feet at shoulder’s width and grip a rope’s end in either arm for the starting position. Workouts such as alternating waves (sending waves down the rope with each arm), or slams (strong downward motions), or high-low waves (with different heights) are recommended. These exercises should be performed for 30 seconds then resting for 30 seconds. Always remember to keep proper posture, activate your core muscles, and increase intensity and duration of workouts progressively for maximum outcomes.
Jump squats are a dynamic HIIT workout. Start in a shoulder-width stance, lower into a squat, then explode upwards, extending your legs fully. Land softly, bending your knees, and repeat for an intense workout that targets your legs and core. also read safety tips for using a Smith machine while squatting.
Jumping jacks are a classic HIIT workout. Alternate 30 seconds of high-intensity jumps with 30 seconds of rest. Start with feet together, arms down, and jump while spreading legs and raising arms overhead. Land softly, bending knees to absorb impact, and repeat for an effective cardio workout.
the inclusion of weight plates in your HIIT workout can significantly boost your fitness program. By combining the metabolic demands of high-intensity intervals with the hormonal and strength-building advantages of resistance training, you can be sure to lose weight, generate muscle, as well as improve general sports prowess. To avoid injuries, it is important to focus on proper form, increase intensity gradually and listen to what your body is telling you.. With consistent effort, right HIIT exercises and right techniques, you can unlock a new level of fitness and achieve your goals faster.
