High Intensity Interval Training, or HIIT, has recently become popular. You may have overheard a coworker discussing HIIT with their trainer and how it has altered their life. While many individuals have a general idea of what HIIT is, many are unsure of what the optimal HIIT workout would be.
HIIT is a type of cardio exercise in which intervals are performed with high intensity during active work periods and either active recovery or a stationary recovery during rest times. When executing an HIIT interval, we would typically aim for a maximum heart rate of 80% — (220-your age) x 0.8.
A HIIT interval should have a work to rest ratio of roughly 1:2 or 1:3. We would execute our high intensity phase for 30 seconds and then rest for a full minute (60 seconds) in a 1:2 work to rest ratio.
What Are the Best HIIT Workout Exercises?
Now that we know what HIIT is and how to programme it, you may be considering developing your own HIIT workout plan. High intensity interval training exercises are simple to organise. All you need to know is what your fitness objectives are.
First, we must determine what we hope to gain from it, how long we have been training, and what we have been doing.
Sprints may be considered as part of a runner's high intensity workouts by someone who has been training for a long period.
A low-impact activity may be preferable for a novice trainee because they lack the ligament and tendon strength to withstand the impact of running/sprinting.
Mountain climbers are a personal favourite HIIT activity for people just starting out and seeking to get their conditioning up. Due to its plank pose, it utilises the entire body and heats up the core while being a very low impact exercise. The exercise is also quite safe, especially when performed on a mat.
There are plenty additional excellent HIIT exercises that you can integrate to make the ideal HIIT workout, and we'll go over a few of them below.
How Often Should I Do HIIT?
Once you've settled on the type of HIIT exercises to complete, you must decide how frequently you'll add HIIT into your training week. This will vary greatly depending on your training experience and present condition.
In conjunction with a solid strength training plan, this might be up to four times per week for an intermediate trainee. When considering a beginning trainee, this could be 1-2 times per week.
Although these are only basic recommendations, one item to consider is your overall fitness objective. Is it only to improve your conditioning, or do you want to burn a lot of calories to assist you get into a bigger calorie deficit?
Obviously, if you want to burn more calories, frequency is critical as you look for the greatest HIIT workout for you. What that amount is will rely on your recovery ability from workout to workout. To avoid overworking your body, your HIIT exercises and other training sessions should be separated by some recuperation time.
Why Is HIIT Good for Losing Weight?
Because of its time economy, HIIT is beneficial for weight loss. When you do these high-intensity intervals, your heart rate and rate of breathing (respiration rate) both skyrocket.
This is beneficial because it allows your body to burn many more calories per minute than regular resistance/strength training. This will be your secret weapon for raising your energy expenditure and truly helping you melt off those final extra pounds and bring you to your end goal, especially if you are short on time and wanting to make the most of that hour that you are able to set aside.
10 Best HIIT Workout Combinations to Burn Calories Fast
COMBO 1
- High Knees (20 seconds work – 40 seconds rest) x 5 sets
- Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets
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- Burpees (30 seconds work – 60 seconds rest) x 4 sets
COMBO 2
- Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets
- Jumping Lunges (20 seconds work – 40 seconds rest) x 5 sets
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- Mountain Climbers (20 seconds work – 40 seconds rest) x 5 sets
COMBO 3
- Jump Squats (20 seconds work – 40 seconds rest) x 5 sets
- Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets
- High Knees (30 seconds work – 60 seconds rest) x 5 sets
COMBO 4
- Side Lunges (30 seconds work- 60 seconds rest)x 5 sets
- Saw Plank (30 seconds work- 60 seconds rest) x 5 sets
- Butt Kicks (30 seconds work – 60 seconds rest) x 5 sets
COMBO 5
- Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets
- Burpees (30 seconds work – 60 seconds rest) x 5 sets
- High Knees (30 seconds work – 60 seconds rest)
COMBO 6
4 sets of:
- Jumping Jacks – 20 seconds work
- Mountain Climbers – 20 seconds work
- 60 Seconds rest
Plus 4 sets of:
- Side Plank Walks – 20 seconds work
- Saw Plank – 20 seconds work
- Burpees – 20 Seconds work
- 90 seconds rest
COMBO 7
4 sets of:
- Dumbbell Squats – 30 seconds work
- Side Squats – 30 seconds work
- 60 seconds rest
Plus 4 sets of:
- High Knees – 30 seconds work
- Butt Kicks – 30 seconds work
- Burpees – 20 seconds work
- 90 seconds rest
COMBO 8
4 sets of:
- Jumping Lunges – 20 seconds work
- Mountain Climbers – 20 seconds work
- 60 seconds rest
Plus 4 sets of:
- Jumping Jacks – 30 seconds work
- Side Squats – 30 seconds work
- High knees – 20 seconds work
- 90 seconds rest
COMBO 9
4 sets of:
- Jump Squats – 20 seconds work
- Jumping Jacks – 20 seconds work
- 60 seconds rest
Plus 4 sets of:
- Mountain Climbers – 20 seconds work
- Side Plank Walks – 20 seconds work
- Saw Plank – 20 seconds work
- 90 seconds rest
COMBO 10
4 sets of:
- Jumping Jacks – 30 seconds work
- High Knees – 20 seconds work
- Butt Kicks – 20 seconds work
- 60 Seconds rest
Plus 4 sets of:
- Burpees – 30 seconds work
- Mountain climbers – 30 seconds work
- 90 seconds rest
Bottom Line
High intensity interval training can be a difficult form of exercise to master. It puts a lot of strain on your body, and you'll need to devote time to strengthening your muscles and stamina. However, if you want to start with weight loss or muscle building, these intensive aerobic routines are ideal.
The activities listed above can be combined to make the greatest HIIT workout to get you started on your HIIT journey, so give one a try now.
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