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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

            Reference

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            Amy Johnson

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

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            Last Updated on January 3, 2020

            The 10 Essential Habits of Positive People

            The 10 Essential Habits of Positive People

            Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

            The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

            1. Positive people don’t confuse quitting with letting go.

            Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

             I will grant myself the ability to trust the healthy people in my life … 

            To set limits with, or let go of, the negative ones … 

            And to have the wisdom to know the DIFFERENCE!

             2.  Positive people don’t just have a good day – they make a good day.

            Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

            3. For the positive person, the past stays in the past.

            Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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            4. Show me a positive person and I can show you a grateful person.

            The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

            5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

            Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

            6. Positive people do not let their fears interfere with their lives!

            Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

            7. Positive people smile a lot!

            When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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            8. People who are positive are great communicators.

            They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

            9. Positive people realize that if you live long enough, there are times for great pain and sadness.

            One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

            10. Positive person are empowered people – they refuse to blame others and are not victims in life.

            Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

            How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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            I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

            Featured photo credit: Janaína Castelo Branco via flickr.com

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