If you’re like most people, when you think of HIIT (high-intensity interval training), you probably think of sprinting or some other form of cardiovascular exercise.
But did you know that bodyweight exercises can also be considered HIIT? Bodyweight exercises are a great way to get in a quick, effective workout.
And, because they can be done anywhere, they’re perfect for busy people who don’t have a lot of time to dedicate to working out.
There are a lot of different bodyweight exercises you can do, but some of the most popular ones include push-ups, squats, and lunges.
And, because they’re all compound exercises, they work multiple muscle groups at once, which makes them even more efficient.
So, if you’re looking for a quick, effective, and convenient workout, bodyweight exercises are a great option.
And, if you want to get the most out of your workout, you can definitely consider it HIIT.
How it works: For this full-body bodyweight HIIT workout, you’ll employ a 2:1 interval ratio circuit pattern, which means you’ll work out at a moderate effort for 2 minutes before doing bodyweight HIIT for 1 minute.
Perform each full-body HIIT exercise back-to-back with little rest in between.
The Best High-Intensity Cardio
- Burpees. Burpees is a two-part exercise that involves a push-up, followed by a leap in the air
- High Knees. High Knees is another easy exercise with no requirement for training equipment
- Lunge Jumps
- Jumping Jacks
- Mountain Climbers
- Rope Jumping
- Side Jackknife.
High-Intensity Cardio and Weight Loss
When compared to low-intensity cardio, high-intensity cardio burns more calories per minute, and it also helps you burn calories when your body is recovering from a difficult workout.
Recommendations for general fitness A combination of moderate and vigorous-intensity exercise or vigorous-intensity training, such as HIIT, should last 75 minutes each week, or at least 20 minutes per day for at least three days.
Is 15 minutes of high intensity cardio enough?
If you put in the effort and concentrate, a 15-minute workout is all you need. The appeal of high-intensity interval training (HIIT) is that it allows you to quickly improve your cardiovascular fitness while working your heart at close to maximum effort (85% to 95%).
As a result, you burn a lot of calories.
3 High Intensity Exercises
- HIIT the treadmill. Warm up for three minutes at 75% of your 5k pace (10kph should be fine)
- HIIT the bike. Cycle at a low resistance for a three-minute warm up at 70-80rpm
- HIIT the rowing machine. Row at a comfortable pace for a three-minute warm up.
The Disadvantages of HIIT Training
- High-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity
- It can make you dizzy
- It will make your muscles sore
- You have a higher risk of injury.
What are the 4 types of HIIT exercises?
Let’s now discuss each of the several HIIT workouts you may perform at home, including Tabata, cardio HIIT, full-body HIIT, HIIT with weights, and HIIT for runners.
A circuit of light weights and high repetitions can work all the major muscle groups in more than 30 minutes.
This kind of HIIT has a powerful impact on calorie and fat burning while enhancing muscular strength and endurance.
Longer, slower workouts help your heart and muscles become more durable. Similar to HIIT, steady-state cardio increases cardiac efficiency, which speeds up the delivery of oxygen to the muscles.
What happens if I do HIIT for a month?
Your endurance will significantly increase after one month or 30 days of consistent HIIT training. The exercises will be a lot easier for you to finish, and the increased energy will probably spill over into your daily activities.
You’ll feel wonderful.
The answer is straightforward if you’re inclined to overbook your schedule with HIIT workouts: resist the urge. According to Camara, you should only exercise four times per week at most.
To allow your body to recuperate and prevent damage, treat yourself and take at least one full rest day in between exercises.
How Quickly Will I See Results From HIIT?
HIIT can produce effects in 6–8 weeks if you’re aiming to improve your cardiovascular fitness and VO2 max. The effectiveness of HIIT for fat loss depends entirely on your capacity to create a calorie deficit, which HIIT can aid with but is not the main element in weight loss.
A workout plan known as HIIT uses brief bursts of intense movement. Although the type of exercise varies, it frequently consists of bodyweight exercises, sprinting, biking, and other such motions.
On the other hand, weight training entails using weights to increase your strength.
What are HIIT workouts?
Short bursts of intense labor, lasting anywhere from 10 to 60 seconds, are interspersed with periods of active recovery, lasting the same amount of time or more.
Depending on the workout, this cycle of intense labor and recovery is repeated anywhere between 3 and 10 times.
Exercises that involve high-intensity interval training are known as HIIT workouts. Repeated bursts of intense effort are used during this sort of training, and various recuperation durations are used.
A Frogger is what? A straightforward exercise known as the “Frogger” works the arms, abs, glutes, legs, and heart all at once.
Because it’s an intermediate workout, beginners and people with weak knees or weak upper bodies should go slowly.
The bottom line
With the help of high-intensity interval training (HIIT), you can increase your cardiovascular health while exerting your heart nearly to its utmost capacity.
Put each HIIT workout in succession with only a short break in between. In more than 30 minutes, all the major muscle groups can be worked with a circuit of light weights and high repetitions.
High-intensity interval training (HIIT) exercises are referred to as HIIT workouts. Camara advises that you should just work out four times per week at most.
HIIT must create a calorie deficit to be effective for fat loss.