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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

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            Last Updated on October 16, 2018

            The Ultimate Guide to Help You Sleep Through the Night Tonight

            The Ultimate Guide to Help You Sleep Through the Night Tonight

            It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

            If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

            One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

            Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

            In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

            Why you can’t sleep through the night

            The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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            Stress

            If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

            Exposure to blue light before sleep time

            We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

            While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

            Eating close to bedtime

            Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

            Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

            Rule of thumb: eat 3-4 hours before bedtime.

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            Medical conditions

            In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

            The vicious sleep cycle

            The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

            Here’s an example of a bad sleep pattern:

            You get a bad night’s sleep
            –> You feel tired and stressful throughout the day.
            –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
            –> You can’t sleep well (again) the next night.

              You can imagine what could happen if this cycle repeats over a longer period of time.

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              How to sleep better (throughout the night)

              To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

              1. Take control over the last 90 minutes of your night

              What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

              Here are a few suggestions:

              • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
              • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
              • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
              • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
              • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

              2. Eat the right nutrients (and avoid the wrong ones)

              What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

              • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
              • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
              • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
              • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

              3. Adjust your sleep temperature

              Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

              Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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              Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

              Sleep better form now on

              Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

              I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

              As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

              Featured photo credit: pixabay via pixabay.com

              Reference

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