If you are a consistent gym goer but struggling with results it is important to look at new forms of exercise.
One of the more recent trending forms of exercise has been the “HIIT” which stands for “High Intensity Interval Training”.
This form of exercise can be done relatively quickly within a half hour to forty-five minutes time slot during the day. For those who struggle with dedicating enough time to the gym during the week, it helps to have a short workout that burns a lot of calories.
HIIT involves a circuit of exercises that are done with very short breaks in between which really helps get the heart rate up higher for an improved calorie burn.
The vast majority of circuit training exercises are done between 30-60 seconds with 15-20 seconds of rest in between.
Rather than going through a gym session of isometric strength machine exercises and heavy free weights, it helps to incorporate specific HIIT exercises. In fact, it can really help assist with a change of pace in the gym to incorporate endurance and stability exercises and of course a faster pace will increase sweat!
When members attend their local gym they typically go for one or more of the following reasons: stress relief, weight loss, increasing strength, building a better physique, or for a fun social atmosphere along with calorie burning.
Part of the experience at a gym or studio is to have an enjoyable time while also reaching fitness goals and keeping the body in optimal shape. When you start including HIIT as part of your routine you will feel more creative with your workouts.
Below here are some popular HIIT exercises that are excellent to get started with in the gym, home, or studio with little to no equipment:
Focus on driving the right knee up to the hip level and step upwards as if going up on a stairwell. Bring the opposite left knee up as if standing on top of the step and then slowly bring the right knee down and repeat the motion with opposite knee and leg.
Use your left leg and step forward with your knee not extending past your toes. Make sure the right knee doesn’t touch the floor and stays within a 90 degree motion. Drive off the heel your left foot and return to standing motion and repeat motion on other leg.
Use this motion as a full squat going down to about seated level of a chair, with the feet about shoulder width apart. Once up explode upwards with your hamstrings and glutes with a upward jump in a stationary stance.
In one spot drive your right knee upwards towards your stomach and then lower it and drive your left knee upwards towards your chest as if sprinting in one place. Use your arms and elbows in a bent motion to help you build up speed and momentum.
Position your arms shoulder width apart in a push up stance. Bend in both your knees with an inward jump towards your chest and your elbows in your push up stance.
Use a box or step up platform and position your hands on the platform about shoulder width apart. Bring your chest towards the platform and keep your arms and elbows in a 90 degree bent position once towards the platform. Push and explode away from the box and have the arms slightly bent and not locked when fully extended. Repeat this motion keeping the legs close together and glutes squeezed not sticking up or out.
This exercise should be done with both hands grasping handles by the sides of the hips with the rope behind the glutes and back. Bring the rope over the head and shoulders and jump upwards over the rope. Repeat this motion repetitively.
Start in a plank position with your elbows bent on the ground and legs stretched out behind along with your head looking at the floor. Turn your weight onto your left elbow and extend your right arm up towards the ceiling as if giving it a handshake or high five. Simultaneously shift your right leg and foot onto your left side. Now alternate this movement to the opposite side in order to do left and right side lateral side planks.
Start out standing up straight shoulder width apart and squat down to the floor with your hands by your sides and reach for the floor. Kick your feet back and shift your weight onto your chest and shoulders. Hold a plank position or do a push up and return your body back upwards to a standing position. When standing jump upwards as high as you can comfortably jump off the ground keeping your body in a stationary stance.
Start this movement with a shoulder width apart stance and raise your right knee as high as you can along with crossing your left arm in a forward swinging motion as if to touch your right knee and left elbow. Return your right knee and right foot back to the ground and do the same movement with your left side. Focus more on raising your knee up as high as you can optimally above the hip level. Take precaution and limit your movement height if you have hip injuries or knee injuries along with any surgeries.
Hold your body in a push up position with arms and hands lying prone on the floor. Keep your elbows slightly bent and bring your right knee up close to your elbow along with the foot above the floor until the knee is in proper placement as if climbing a wall on the floor. Return your right leg back to a straight position from a bent position and repeat the motion with the left side.
Begin by having a step up box or platform in front of you and step up with your right leg onto the box. Bring your left leg up as if standing on top of the box and drive your left knee up towards the ceiling while stabilizing your balance on the box platform. Slowly step backwards off the box with your right foot and get back to the floor standing position. Repeat this motion with the opposite right knee drive upwards and continue this motion for both sides.
The exercises above will greatly help increase body mobility and cardiovascular endurance.
These plyometric movements will assist with stability and balance along with muscle explosiveness when they’re done with proper form.
After you conduct these exercises consistently with a few breaks in between, one will really build up endurance levels in a creative way.
You can do a combination of upper and lower body exercises in order to get a total body workout in one day. Another option is to break down HIIT exercises by upper body, lower body, and abs/core.
Within a few months amount of time you will see BIG TRANSFORMATIONS and many positive results with High Intensity Interval Training.
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