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Last Updated on January 21, 2021

HIIT: The Workout for Those Who Don’t Have Time to Exercise

HIIT: The Workout for Those Who Don’t Have Time to Exercise

“I want to exercise, I just don’t have enough time.”

How many times have these words come out of your mouth?

If you’re like most of us, you think that staying fit requires hours at the gym, long evenings spent jogging, and lots of fancy equipment.

That’s actually not true.

There are loads of new workouts which are designed specifically for people with very little free time – and HIIT workouts are some of the best.

What are HIIT workouts?

HIIT stands for high-intensity interval training, and is a type of workout that combines short bursts of intense exercise with less intense recovery periods.

It’s ideal for anyone who wants to stay fit without adding another chore to their already busy schedule.

Ready to learn everything you need to know about HIIT workouts, and how to get started?

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Then read on.

What does a HIIT workout involve?

Confused about what you actually do during a HIIT workout?

There are loads of different workouts, suitable for people at different fitness levels.

We’ve given one basic example below, to give you an idea of how HIIT looks in practice.

Beginner HIIT workout

Complete the following exercises for 45-second intervals, with a 15-second rest interval after each.

Repeat for three rounds, resting for one minute between rounds.

1. Pushups.

2. Squats.

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3. High knees running on the spot.

4. Side lunges.

5. Jumping jacks.

See how simple HIIT workouts can be?

You don’t need to learn any complex moves, or splash out on any expensive equipment.

What happens to your body during a HIIT workout?

Curious about exactly what’s going on in your body during high-intensity interval training?

During periods of intense exercise, your body needs more oxygen than usual. This leads to an oxygen shortage, which causes your body to ask for more oxygen during the recovery period. This process is named EPOC– excess post-exercise oxygen consumption. It is the KEY to burn more fat than usual! This keeps your heart rate high and causes you to burn more calories than you would in a regular workout. [1]

What should you focus on during a HIIT workout?

To see maximum benefits from your HIIT workouts, it’s a good idea to define a goal beforehand.

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You might be looking to:

  • Burn fat and lose weight.
  • Increase your endurance.
  • Improve your performance in high-intensity activities.
  • Stay fit and healthy.

Pick a goal beforehand, and look for workouts tailored towards helping you achieve it.

Depending on your goal, you’ll vary the lengths of your work and rest intervals, the intensity of the exercises you choose, and the length of your overall workout.

What do HIIT workouts offer?

HIIT workouts aren’t just convenient – they also have loads of amazing benefits. Check out the list below.

1. Increase your endurance. If you take part in another sport, like running or cycling, there’s a good chance you’ll notice an increase in your endurance after completing HIIT workouts.

2. Keep burning calories after your workout. HIIT workouts send your body into overdrive, which means you keep burning calories even after you’ve stopped exercising. Bonus!

3. Good for your heart. Pushing yourself to exercise until your heart rate increases is good for heart health and promotes healthy circulation.

4. Boost your metabolism. Because HIIT uses more oxygen than regular workouts, it boosts your metabolism – ideal if you’re trying to lose weight.

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5. Easy to stick to. Short, simple workouts are much easier to stick to than complex training plans. It’s much easier to stay motivated when you can workout anywhere, and with HIIT, you can.

Wait…Is there any risk for HIIT workouts?

Like any workout, HIIT does carry some risks. It’s important to choose exercises you can carry out safely, and avoid pushing yourself too hard, too fast.

If in doubt, always ask a professional for advice before attempting a new workout.

Are you ready to try out your first HIIT workout?

One of the best things about HIIT is, you don’t need any equipment to do it and you can customise your moves based on your goals! You don’t necessarily need to stick with the same move because there are so many options for you to choose from.

You can pick your favourite moves that target what you want and switch to the others to keep yourself entertained! The most important thing is you give your full potential during the workout in order to achieve the best performance!

Here we offer you an infographic that shows you how basic HIIT workout can be formed! If you are interested in customising your workout, you can always check this article to help you get started!

So no more excuse to not exercise now! Start now and SWEAT ON!

    Reference

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    Eloise Best

    Eloise is an everyday health expert and runs My Vegan Supermarket, a vegan blog and database of supermarket products.

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    Last Updated on March 30, 2021

    12 Best At Home Workouts (No Equipment Needed)

    12 Best At Home Workouts (No Equipment Needed)

    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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    Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

    Warm-Up

    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

    Dynamic Stretches

    Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

    For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

    Aim to do 15-20 reps on each side for 1 round.

    Upper Body Dynamic Stretches:

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    Lower Body Dynamic Stretches:

    Strength Workouts

    1. Upper-Body Strength Workout (Beginner)

    This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

    For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

    2. Abs Strength Workout (Beginner)

    This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

    3. Leg Strength Workout (Beginner)

    If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

    4. Upper-Body Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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    5. Abs Strength Workout (Advanced)

    If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    6. Leg Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    For exercises 4-6, use heavy water bottles if you don’t have weights available.

    7. HIIT Workout (Beginner)

    This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

    8. HIIT Workout (Intermediate)

    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

    9. HIIT Workout (Advanced)

    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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    Mobility Workouts

    10. Upper Body Mobility Workout

    Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

    This workout will help improve flexibility in your upper body.

    11. Lower Body Mobility Workout

    If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

    This workout will help improve flexibility in your lower body.

    12. Spinal Mobility Workout

    Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

    It’s highly recommended if you’re an office worker that spends most of the day sitting.

    Final Thoughts

    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

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    Featured photo credit: Scott Broome via unsplash.com

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