HIIT Routines! Short workouts, great results!
HIIT (high intensity interval training) routines are the latest craze and the perfect workout for the busy person. According to the American College of Sports Medicine, high intensity intervals improves cardiovascular health by taking you to a state where your heart is pushed to 80 percent of its maximum heart rate or sometimes even higher. In comparison, with moderate intensity, your heart rate stays between 50-70 percent maximum heart rate. Therefore, a person walking 3 miles per hour would burn the same amount of calories than a person who does HIIT training for 30 minutes. Another benefit of HIIT training is that your body continues to burn calories after your workout.This is also referred to as post-exercise oxygen consumption or oxygen debt. In other words, your body has to continuing working to restore your body back to normal.
HIIT routines are perfect for working out at home. You can design a HIIT routine with minimal or no equipment. There are no set rules for which interval times are best. However, I recommend a ratio of 30 seconds work to 10 seconds rest, 30:10, and 30 seconds work to 15 seconds rest, 30:15 for beginners. My preference for 30 and 20 second intervals is because you can give maximum effort in a short amount of time. If the interval is too long, you will run out of energy and risk compromising your form. It's not to say that 45 seconds and minute long intervals are bad. It's just important that you choose your exercises carefully. You need to select exercises where you can maintain good form for the full time. That's why it's always good to start working with a personal trainer to learn how to design your own workouts. Another consideration when designing your HIIT workout is to make sure it is a balanced workout. Meaning you have a balance of exercises that work the anterior chain (front side of the body) and the posterior chain (back side of the body). I would also highly suggest you do more posterior chain movements since our lifestyle tends to promote a posture where the shoulders are rounded forward and the the pectorals (chest) muscles are overactive. This posture leads to muscle imbalances and injury. HIIT routines typically include jumping or other high impact moves that place stress on your ligaments. Ligaments take more time for recovery than muscles so it is best to spread out your HIIT routines and do other forms of exercise in between. Here is an example of a good balanced HIIT workout you can do in 20 minutes using only your bodyweight.
3 Rounds of each group:
Flutter kick Squats
Push-up Toe Touch