Amazing HIIT Workout For Weight Loss
HIIT is one of the fastest way to boost your fitness levels and you don’t even have to use equipment.
HIIT stands for High Intensity Interval Training, and it allows you to leverage the power of intensity to accumulate a large calorie count.
Working at high intensity allows you to burn a significantly higher amount of calories per minute compared to low intensity.
This means that in just 20 minutes you can burn as many calories as you can in 60 minutes at lower intensity.
How does it work?
During a HIIT session you will do short burst of explosive exercise using maximum effort followed by a rest period.
The combination of the rest & exercise go hand in hand. You want to work at 90% of your maximum heart rate which is not easy.
However, the rest period is there to help. Resting after doing a bout of exercise allows your body recovery time. The longer the rest period the more you recover.
As a beginner you will need a longer rest period. However, don’t just pick a number at random. Ratio it according to the length of time you have exercised.
Choosing your rest period
HIIT Work & Rest Periods According To Ability Level
| Exercise Length (seconds) | Rest (seconds) | |
| Beginner | 15 | 45 |
| Intermediate | 20 | 40 |
| Advanced | 30 | 30 |
Â
For example, if you have just done a maximum effort sprint and nearly broke the 100 meter world record than allow yourself a 1:6 ratio. This means that if you sprinted for 10 second rest for 60 seconds.
As you get better you can rest for shorter periods. For instance, 1:4, 1:2 and even 1:1. If your bouts of exercise are 30 seconds to 1-minute I would use 1:3 or 1:4 as a beginner.
Outdoor High Intensity Interval Training Program
Go to your nearest park and choose a distance to run by using the environment. If you have trees spaced between 5-10 meters a part than choose to sprint from the 1st tree to the 4th.
Maybe you can see that there are two benches spaced about 30- 40 meters apart, or some bins or lamp posts. Try to use some sort of measure in the park.
Once you have your distance marked out sprint as fast and as hard as you can till you complete the distance. Hopefully, it will take 8-10 seconds. Use one of the following rest periods:
- Beginner – 1:6
- Intermediate – 1:4
- Advanced – 1:3
Repeat as many times as you can and make sure you put every ounce of effort into each sprint.
High Intensity Interval Training Program – At Home
Exercises to perform in rotation
- Pendulum jumps
- Standing long jumps
- Push up and scorpion
- Vertical jump with arm swing
- Knee tucks
Exercise 1
Do two standing long jumps followed by 4 push ups. You can do with the claps like I demonstrate or you can do normal push ups with out the clap. Switching from upper body to your lower body, and getting down to the floor and standing up are great ways to get the heart rate up quickly.
Exercise 2
This time we will use 2 lateral side jumps and 4 push ups. If the claps are to hard for you then do the push ups without the claps. Your heart rate will really be pounding after these exercises.
Do these exercises for 4 weeks and then change your routine. Exercise routines should be changed regularly. Find out how to change your routines in my previous blog post here
What are your thoughts? I would love to hear them.
Please leave your comments below or ask any questions as i would be happy to respond 🙂
If you like this article please share
Sharing is caring 🙂 Click on one of the links below to share with your friends.
