HIIT Workouts with Cardio Exercises

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Now HIIT workouts have become really common in recent years. The rationale behind HIIT workouts is that you will get fit and carry on to keep fit. You can use conventional fitness equipment such as treadmills.

young woman running

HIIT workouts use treadmills. You can alternate periods of highly intense exercise with low impact exercise. The idea is to do a period of sprinting followed by a period of slower walking. That is done for several periods with the aim of using 90% of energy during the sprints.

During HIIT workouts the type of intense exercise can be changed. As long as you have periods of intensity followed by rests. It is important to keep to the stop then go aspects of the workout to gain the rewards.

These Workouts Improve Your Health

The thing with these routines is that health benefits can be seen and felt quickly. The health of your cardiovascular system will improve. You will burn fat and calories, plus your hormones will alter.

Furthermore, these changes will happen in weeks instead of months. Even years as can be the case with other forms of workouts.

These workouts mean your body will use oxygen more efficiently. Release more hormones that burn up fat and calories. That is why you feel better as well as look in better shape than before.

HIIT Workouts Can Be For Everyone

Most people should be able to perform these routines yet in ways fitted to their needs. You will find it best if you are a beginner to start off at a reduced pace. Beginning at maximum speed and intensity is likely to bring injury more than results. Instead, start at a controlled pace. Then increase intensity as your body gets more used to the workouts.

If you have not exercised for a while then consider other more gentle forms before starting HIIT. You need a basic level of fitness or you will find the routines are too intense to cope with.

HIIT Workouts Are Adaptable

The great aspect of these workouts is that they are so adaptable, find the routine that works best for you. It is all about improving your health and fitness. You do not have to train like a professional athlete if you do not need to.

So HIIT workouts are of the greatest benefit to you when they are set to fulfill your needs. They can be changed to what suits you best. You can increase the intensity as and when you feel that you are fit and stronger. Likewise, you can lower if you are not feeling well or could do with a rest.

HIIT workouts will help to make you healthier and fitter. When done at your pace they can make a real difference to how good you feel.

As with all forms of exercise routine you need to make sure that you are getting enough rest. It is best to do 2 or 3 workouts every week and no more.man in race


Three HIIT Workouts to GET YOU MOVING!

You can start practicing HIIT workouts using one of these example plans:

Treadmill Running HIIT Workout

  • Start with a warm up by lightly jogging for three minutes.
  • Next, move into your interval period for about 10 minutes.
  • Each minute you will do 20 seconds of intense work followed by 40 seconds of recovery.
  • Cool down with a 3-minute jog.

Do this 10 times to start out, and as you become more fit you can increase to 15 minutes and beyond.
If you’d like to challenge yourself more, do 30 seconds of intense bursts followed by 30 seconds of rest.

Cycling HIIT Workout

This cycling interval workout is based on the “Tabata” style of exercise. Usually consisting of 20 seconds of hard work followed by 10 seconds of rest. To do interval training, this same ratio can be used in any other form of exercise as well.

  • Start by cycling at a restful pace for three minutes to warm up.
  • Move into your interval period for the next 10 minutes.
  • Here you will be cycling as hard as you possibly can for 20 seconds and then resting for 10 seconds.
  • You can use a timer to keep track of the time or count in your head.
  • Repeat this interval schedule 10 – 20 times depending on your current fitness level.
  • Cool down with a slow, restful three minutes of cycling. woman in the gym exercising with ropes

Circuit Training HIIT Workout

The three exercise moves below will make up your “intense” interval. Then performing an easier form of cardio afterward will make up your “rest” interval.

— Perform the following three exercise moves back-to-back according to these reps:
— Start by doing 10 reps of each
— Repeat the cycle doing 15 reps of each
— Then repeat the cycle doing 20 reps of each.
— Don’t take any breaks until after you’ve gone through all three sets.

Set A
Burpees
Mountain Climbers
Jumping Jacks

Set B
Lunges
Push-ups
Kettlebell Swings

After you’ve completed these three sets, do a form of steady-state cardio for about three minutes. Jogging, running in place, hopping on an exercise bike, etc. You want to be working at about half of your ability.


Bonus Advanced HIIT Workout: Circuit Training HIIT Style!

— Go through each move described below for an intense 20 seconds.
— Move very quickly through as many reps as you can perform in 20 seconds, followed by 10 seconds of rest.
— Then move on to the next exercise following the same timing.
— Once you’ve completed each move below, you are done with one intense interval.

Push-ups
Bodyweight Rows
Squats
Jumping Rope
Burpees
Jumping Jacks
Running in Place
Medicine Ball Chest Passes
Jumping Lunges
Planks

Rest for two minutes after the circuit is complete. Then go through the entire circuit another two times or until you lose proper form.


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