Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

    Advertising

      3. The Fitfluential HIIT Workout

        4. The Bree HIIT Workout

          5. The Daily Burn HIIT Workout

            Reference

            More by this author

            Amy Johnson

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

            10 Health Benefits Of Avocado If You Feel Trapped, Do These 9 Things To Take Your Life Back If You Feel Trapped, Do These 9 Things To Take Your Life Back This List of 50 Low-cost Hobbies Will Excite You Daily Routine of Successful People That Will Inspire You to Achieve More 15 Inspirational Weekend Activities to do by Yourself

            Trending in Health

            1 10 Comics About Periods That Only Women Would Understand 2 10 Powerful Ways to Stop Worrying and Start Living Today 3 7 Best Tea for Bloating and Stomach Gas Relief 4 What Is the Emotional Freedom Technique And Its Benefits? 5 Expert Advice That Will Teach You How to Increase Your Metabolism

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on December 2, 2019

            10 Powerful Ways to Stop Worrying and Start Living Today

            10 Powerful Ways to Stop Worrying and Start Living Today

            Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

            In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

            These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

            1. Make Your Decision and Never Look Back

            Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

            But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

            Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

            Advertising

            2. Live for Today, Package Things up in “Day-Tight Compartments”

            You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

            The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

            3. Embrace the Worst-Case Scenario and Strategize to Offset It

            If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

            Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

            If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

            4. Put a Lid on Your Worrying

            Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

            Advertising

            To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

            In the same manner, you can put a stop-loss order on things that cause you stress and grief.

            5. Fake It ‘Til You Make It – Happiness, That Is

            We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

            If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

            Marcus Aurelius summed it up aptly:

            “Our life is what our thoughts make it.”

            6. Give for the Joy of Giving

            When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

            One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

            So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

            7. Dump Envy – Enjoy Being Uniquely You

            Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

            Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

            8. Haters Will Hate — It Just Means You’re Doing It Right

            When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

            Advertising

            So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

            9. Chill Out! Learn to Rest Before You Get Tired

            Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

            It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

            It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

            10. Get Organized and Enjoy Your Work

            There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

            But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

            Advertising

            Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

            More About Living a Fulfilling Life

            Featured photo credit: Tyler Nix via unsplash.com

            Read Next