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Beginners Guide To HIIT: How To Choose The Best Moves For Your HIIT Workout

Beginners Guide To HIIT: How To Choose The Best Moves For Your HIIT Workout

If you want to burn calories and fat, you may benefit from a HIIT routine. HIIT, or high intensity interval training, is one of the most popular form of exercise in the fitness world right now, and it appears that it is a more effective way to burn calories than simply cardio.

However if you want to build your own HIIT routine it is important to understand the concept behind HIIT, as well as how it can benefit you personally. This is the first step to creating your HIIT routine.

The Concept Of HIIT

So what is HIIT? HIIT is a cardio training style where you will work out intensely for a short period of time before taking a break. One of the most popular methods is repeating a series of exercises for 30 seconds before taking a quick break to breathe and let your body recover. Another popular method is doing a few different exercises for a minute before taking a short break, but this is very intense!

The breaks allow you to put a high level of energy into the quick 30 second work outs, which could be why this is a more effective fat burner than normal cardio. If you want to try a HIIT routine it is important to remember that you must put all of your energy into the brief workouts, as this will raise your heart rate and burn calories.

The Length Of A HIIT Workout

Most people plan HIIT workouts that are 15 minutes or 30 minutes long. This is because it is an intense form of working out, so exercising for too long may leave you feeling weak and drained. It is also more effective to work out for a shorter period of time as you will put more energy into your workout.

If you only want to work out one area, such as your arms, a 15 minute HIIT routine can be created to target that one area. If you want a full body workout it is best to work out for 30 minutes so that you can dedicate time to each part of your body.

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HIIT Intervals

Intervals are an essential part of your HIIT routine. A 1996 study by scientist Izumi Tabata found that one of the most effective options is a 20 minute on, 10 minute off routine, as this boosted conditioning in professional athletes.[1]

However if you are doing more intense moves you will need more frequent breaks. A shorter option is six 30 second workouts followed by a 4 minute rest period.[2] These breaks are essentials as they raise your heart rate, blood and muscle lactate.

Choosing Moves That Work For You

There are a variety of different moves that you can choose to use. These moves will work out different parts of your body, and it is best to combine a range of lower body, upper body, core and cardio moves so that you are following a complete HIIT workout.

Here are some exercises that you could include in your work out.

Upper Body Exercises

The Up And Down Plank

This is a great variation on the classic plank that uses your body weight to help build muscle. It can be difficult holding this move for a long time, but you should aim to hold the position for at least 30 seconds. If you are struggling to hold the position keep your knees on the ground.

Find out how to do an up and down plank here.

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The Push up

The push up is a classic work out move that is a great way to burn fat as you build muscle.

Find out how to do a push up here.

Core Exercise

The Bicycle Crunch

A bicycle crunch is a modified crunch that strengthens your obliques and abs.

Find out how to do a bicycle crunch here.

Lower Body Exercise

Jump Squats

Jump squats are very difficult to do, but they are a great way to burn fat and build muscle. Aim for 30 seconds of jump squats!

Find out how to do a jump squat here.

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Total Body Exercises

Burpees

A burpee is a plyometric move that will raise your heart rate to burn calories. The exercise has three parts to it; you lower your hands to the ground, you jump your legs back into a plank, you do a push up and then you go back to standing position.

Find out how to do a burpee here.

Useful Infographics To Help You Build Your Own HIIT Workout

Here are five handy infographics that include more information about HIIT routines so that you can create the perfect personalized HIIT workout.

1. The Divas Run For Bling HIIT Workout

    2. The Flora Foodie HIIT Workout

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      3. The Fitfluential HIIT Workout

        4. The Bree HIIT Workout

          5. The Daily Burn HIIT Workout

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            Amy Johnson

            Amy is a writer who blogs about relationships and lifestyle advice.

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            Last Updated on June 13, 2019

            5 Fixes For Common Sleep Issues All Couples Deal With

            5 Fixes For Common Sleep Issues All Couples Deal With

            Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

            You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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            1. Use a bigger mattress to sleep through movement

            It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

            Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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            2. Communicate about scheduling conflicts

            If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

            3. Don’t bring your technology to bed

            If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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            4. White noise and changing positions can silence snoring

            A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

            5. Use two blankets if one’s a blanket hog

            If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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            Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

            Featured photo credit: Becca Tapert via unsplash.com

            Reference

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