HIIT started when a Japanese doctor named Izumi Tabata combined his fitness routines with a group of sports fitness researchers back in 1970 and found out that HIIT is the greatest form of cardio that helps your body build endurance, strength and cardiovascular health while losing weight.
And HIIT is specifically designed to increase your aerobic activity as well as your anaerobic activity by enhancing your stamina and ability to build muscle.
It is based on intense workouts which are improvised and turned into intense workouts and there is always an interval between them where you give your body time to recover and then, you begin again.
Squats, deadlifts, and intense cardio are part of HIT and your body gets used to intensify workouts making your daily routine way easier.
It is excellent for building muscle while losing weight and keeping it off.
For example, your regular sprints and different cardio practices will be done in an intense manner and you’ll take a break and you’ll gradually train your body to train more than before the next time you start.
You will improve good cardiovascular health along with a healthy weight that you can keep by using High-Intensity Interval Training.
Imagine a 20-second intense workout, 10 seconds rest and then repeating the same manner for at least 10-15 minutes. You’ll get faster results as HIIT’s main purpose is to give faster results without breaking down the body.
Here are the HIIT basics you can start now to get the body of your dreams.
Squat and Rear Lunge
To begin, stand with your feet hip-wide apart and place your hands behind your head.
Push the hips back and lower down in a squat. In the next second, step back in a rear lunge and then step back in the squat.
Repeat for both legs for at least a minute. Count to 3 when you are doing each. One is squat, 2 would be the lunge and 3 would be the standing pose.
Squat, Plank and Pushup
Get in the squat position and put your hands on the floor. Jump and land in a full plank position.
Do a pushup and get back to the squat.
Repeat for at least 10 reps and continue to increase the reps in 1 minute time.
The key here is to keep your abs tight so you can jump easily.
If it is difficult, do the push up on bent knees.
Squat Jumps In and Out
Stand with your feet together and lower down in a squat.
Swing your arm behind you and jump up, throwing your arms in the air.
Land in a squat and swing your arms again.
Repeat for a minute and jump with as much intensity as you want, push your hips back and bend your knees.
Side-to-side Lunge Chops
Begin by standing with your feet together and your hands clasped together.
Put your arms overhead and take a step to the left, bent the knee and bring it down to your left foot. Push that foot off and repeat on the right side.
Repeat the movements for a minute and alternate sides each time. Perfect your lunge form to make this phase easier.
For this, you need to practice a bit. Stretch before this and stand on your left leg and extend your right leg behind you. Bend your knee and hinge forward to lift it as high as it goes.
Try and make a ‘T’ shape of your body. Return back to standing position. Repeat with the other leg and continue for at least one minute.
Side-to-side shuffle Jump
To begin, stand with your feet hip wide apart and the squat down. Extend your right hand towards the floor and outside your right foot.
Jump to the left and extend your left hand towards your left foot. Repeat for a minute and for both sides. Practice the landing and you will master this HIIT exercise.
It is easier than it sounds. All you have to do is sit down and bend your knees to your body with your feet on the exercise mat and hip wide apart, contract your abs and lift yourself up from the middle of your body from the mat.
Your pose should match a table top, but slightly curved. Lower down in a dip and after 2 seconds, lift yourself up again. Don’t let your wrists sink to your waists.
Finishing Hip Stretch
This is how you wrap up your workout! Sit with both your legs crossed in front of you and extend your arms outside. Hold it for 30 seconds and then switch the leg in front. Repeat for a minute and relax.
This HIIT workout can be done early morning for you to have a great day and can be done if you just came home from work and want to give your body rest. HIIT works, everyone knows and you should begin now to get the body you want through a good work out and excellent weight loss. For more Tips, see our Training section.