High-Intensity Interval Training (HIIT) has gained immense popularity for its efficiency in burning calories and improving overall fitness.
And the best part!! You don’t need a fancy gym or expensive equipment to reap the benefits of HIIT. All you need is time and some motivation.
Why HIIT?
Let’s quickly recap why HIIT is a fantastic choice for many fitness enthusiasts.
HIIT offers several benefits:
- Time-efficient: Shorter workouts
- Improve cardiovascular health: Enhances heart function
- Boost metabolism: Continues calorie burn post-workout
- Fat loss with muscle retention: Preserves muscle mass
- Blood sugar regulation: Increases insulin sensitivity
Here are 7 Different types of HIIT Timer Workouts
1. Jumping Jacks
Duration: 30 seconds.
Rest: 15 seconds.
Steps:
- Stand with your feet together and arms at your sides.
- Jump while spreading your legs and raising your arms overhead.
- Jump back to the starting position.
2. Burpees
Duration:45 seconds.
Rest: 20 seconds.
Steps:
- Start in a standing position
- Drop into a squat position and place your hands on the ground
- Kick your feet back, landing in a plank position
- Perform a push-up
- Jump your feet back to the squat position
- Explosively jump up from the squat position
3. Mountain Climbers
Duration: 40 seconds.
Rest: 15 seconds.
Steps:
- Begin in a plank position.
- Bring one knee toward your chest, then quickly switch legs.
- Continue alternating legs in a running motion.
4. High Knees
Duration: 40 seconds.
Rest: 20 seconds.
Steps:
- Start with your feet shoulder-width apart.
- Perform a squat, then explosively jump up.
5. Jump Squats
Duration: 40 seconds.
Rest: 15 seconds.
Steps:
- Start with your feet shoulder-width apart.
- Perform a squat, then explosively jump up.
6. Plank Jacks
Duration: 30 seconds.
Rest: 15 seconds.
Steps:
- Begin in a plank position.
- Jump your feet apart and then back together.
7. Russian Twists
Duration: 30 seconds.
Rest: 10 seconds.
Steps:
- Take a step forward into a lunge.
- Twist your torso to the side of the forward leg.
- Return to the starting position and switch legs.
Incorporating these HIIT workouts into your fitness routine adds variety and excitement to your training sessions. Remember to start at your own pace and gradually increase the intensity as your fitness improves.
The key is consistency, so find the workouts that resonate with you and make high-intensity training a sustainable part of your active lifestyle.
Related Blogs
10 Mins | Any Level | Cardio HIIT | Fat Burning Home Workout by Oliver Sjostrom
A quick and effective cardio HIIT workout that requires just 10 minutes (no equipment)
How to Create Your Own Custom HIIT Timer Workouts for Your Fitness Goals
Are you looking for a way to customize your HIIT workouts? Try O’Coach App.
