HIIT, or High Intensity Interval Training, has been around for a LONG time, but it made the #3 spot for ACSM’s 2019 fitness trends. If you’re unfamiliar, HIIT is efficient, sweaty, and great if you don’t have a lot of time, like me.
It’s also great if you don’t want to run like a hamster on a treadmill. Some find this therapeutic; I find it insanity inducing. I get bored easily.
There’s a few forms of HIIT that you can do, and, depending on the intensity you’re looking for, you can break it down into 10, 20, 30 or 45 minutes. If you’re doing any workout, WARM UP PROPERLY BEFOREHAND. I cannot stress this enough. An adequate warm-up (at least 5-7 minutes) to get the heart rate pumping and the muscles warm is critical to making sure that you stay safe and you don’t knock the wind out of yourself going full force on the first round or first movement.
Tabata is a type of workout focusing on 1-4 movements. Each movement is performed 8 times, 20 seconds on and 10 seconds off typically. So each movement is done for 4 minutes. You can also alternate movements to switch it up. A typical Tabata movement might look something like this:
Tabatas are AWESOME if you’re short on time or are looking to add bodyweight exercises to your routine. They can also be a great addition to any workout that you do if you’re looking to add just a smidge extra or you want to work on the speed, agility, or efficiency of a movement (I did tabatas of kettlebell swings so that I would get used to the weight of the 35 lbs (16 kg or 1 pood) so that I could Rx on more CrossFit workouts.) By focusing on this one thing, it greatly improved my performance and helped me in other areas too.
I like circuit training for a few reasons: a) you can accomplish A LOT. b) you can set the intervals based on your level of fitness, and c) it’s a lot like CrossFit.
Circuit training is usually a series of movements 3-4 performed for up to 1 minute at a time, with or without rest. This is also great for getting a lot done but you can incorporate weights (you can with tabata too, but you can complete more than 1 or 2 movements).
A lot of commercial gyms have the option of a 30-minute circuit (think Planet Fitness with their traffic light timer) and the personal trainer I worked with regularly did bodyweight circuits with me to increase my conditioning. A circuit might look like this:
More HIIT Workouts
You can really do a lot of different styles of HIIT workouts and use different equipment. Don’t be afraid to use that treadmill for sprint intervals, which can help you get your running fix in, and don’t be afraid to combine it with other movements, like planks, push ups, weighted lunges, etc. Just make sure you hit the “pause” button and leave a waterbottle or your towel on it so that no one else takes your treadmill. Here are two treadmill workouts:
These treadmill workouts can also be done outside on a walking or running trail as well. I would also suggest doing HIIT training using the exercise equipment that municipalities installed for their citizens to encourage activity and movement.
There’s a TON of other workouts to choose from. There’s no shortage on Pinterest, Facebook, and Instagram and I’m sure you can find SOMETHING that will get you moving and excited to tackle your day.
Have a happy Sunday everyone and I hope that you’re doing some prep work today to have a FANTASTIC last week of June (I know I am).
Looking to take your first steps on your fitness journey? Enter to win a spot in my 12-Week Challenge!
Happy LIFTing, Les