High-Intensity Interval Training (HIIT) exercise routines are fast becoming a hit (pardon the pun) with everyone from regular gym goers to exercise beginners who want quick yet effective workouts that they can do at home, and appeal to people who want to lose weight but who might have much time to spend in countless hours at the gym.
However, some might see the phrase " high-intensity" and get turned off, saying “this is not for me.” The reality is that HIIT is for everyone, and even though you will end up tired after 30 minutes, it is possible to adapt this exercise to your daily routine, your current fitness levels, and your goals.
So how exactly can you go about configuring a HIIT workout at home? In this article, you will get easy-to-follow ideas and steps to get going on your fitness journey tonight!
What exactly is HIIT? Where and how do I begin?
High-Intensity Interval Training is a type of training that combines high-intensity exercise with intervals of active rest. In a typical session, you would be making your best effort and straining your body to your maximum capacity for a few seconds and then resting your body with a low-impact activity before starting again with high-intensity activities.
Simple exercises for a quick HIIT routine at home.
The good thing about HIIT is that it is effective after a few minutes every day, it does not take much time, and you can do it at home with no equipment at all. All you need is to choose 3 or 4 high-intensity exercises and combine them with low-impact activities in intervals adapted to your current levels of fitness.
Examples of high-intensity exercises:
· Mountain climbers
· Jumping rope
· Squat jumps
· Lunge jumps
· Side lunges
Examples of low-impact activities:
· Glute bridge
· Yoga poses
· Muscle stretching
· Walking or cycling
· Steady-state cardio
How to customise your HIIT routine according to your goals
After you’ve chosen 4 high-intensity exercises and at least 1 low-impact activity, you will start your home HIIT session by combining them in a 4-to-1 fashion. In other words, you will achieve 1 minute of high-intensity exercises to your full capacity and then continue with low impact activities as active rest for 4 minutes. Then, back again with the next exercise on your list until you’ve completed 30 minutes.
After a while, you will notice that your endurance will allow you to combine high-intensity and low-impact activities in a ratio of 3-to-1, which means you will have an active rest of 3 minutes after 1 minute of high-intensity exercise, and so on until you reach a 1-to-1 ratio.
Your goal throughout your HIIT session will be to achieve 30 minutes, but keep in mind that if you are not used to working out, you can reduce muscle soreness the day after by not going crazy and overdoing things! Take it easy in your very first session and start with 10 minutes, progressing every day with 5 extra minutes if you are not feeling sore the day after.
Do not forget to hydrate and stretch
Very importantly, always remember to stay properly hydrated throughout your exercise session and be sure to wear comfortable clothes to allow for every movement without restraint. And lastly, be sure to also pay attention to your pre- and post-HIIT routines: warm-up properly, especially during winter, and cool down with stretching exercises, or perhaps even a short yoga routine, after you’re done.
What are you waiting for? Go on and get moving!