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Last Updated on March 23, 2021

10 Best HIIT Workout Exercises to Burn Calories Fast

10 Best HIIT Workout Exercises to Burn Calories Fast

High Intensity Interval Training, or HIIT, has been all the craze as of late. You might have heard your co-worker talking about doing HIIT with their trainer and saying how it has changed their life. While many people have a vague notion about what HIIT entails, many don’t know what the best HIIT workout would look like.

HIIT is a form of cardio training, where bouts are done in intervals, with high intensity during active work periods and either active recovery or a stationary recovery during rest periods. When performing a HIIT interval, we would usually be aiming to achieve a max heart rate of 80% — (220-your age) x 0.8.

The work to rest ratio for a HIIT interval should be about 1:2 or 1:3. In a 1:2 work to rest ratio, we would be doing our high intensity portion for 30 seconds and have a complete minute (60 seconds) of rest.

What Are the Best HIIT Workout Exercises?

Now that we know what HIIT is and how to program it, you may be thinking about trying to create your own HIIT workout plan. High intensity interval training workouts aren’t difficult to set up. You just have to know what your fitness goals are.

First, we have to see what we are looking to get out of it, how long have we been training, and what we have been doing.

For someone who has been training as a runner for a good amount of time might consider sprints as part of their high intensity workouts.

For a novice trainee, a good option might be to do something low impact, as they wont have the ligament and tendon strength to tolerate a lot of the impact that running/sprinting has.

If you want to learn more types of cardio exercises, then grab the free Simple Cardio Home Workout Plan.

This being said, a personal favorite exercise for HIIT for those just starting looking to get their conditioning up is mountain climbers. Being a relatively low impact exercise, it also engages the whole body and fires up that core due to its plank positioning. The exercise is also a relatively safe exercise, especially when done on a mat.

There are many other great HIIT exercises you can incorporate to create the best HIIT workout, and we’ll go over some of those below.

How Often Should I Do HIIT?

Once you have decided what type of HIIT exercises to do, you have to come to a decision as to how many times to incorporate HIIT into your training week. This may vary heavily based on your training experience and current conditioning.

For an intermediate trainee, this may be up to as many as four times a week in conjunction with a proper strength training regimen. When looking at a novice trainee, this may be about 1-2 times per week.

Although these are just general suggestions, some things that you should take into account is your overall fitness goal. Is it just increasing your conditioning, or are you looking to burn a hefty amount of calories to help put you into a larger calorie deficit?

Obviously, if you’re looking to burn more calories, frequency will be very important as you search for the best HIIT workout for you. What that number may be will vary depending on what your recovery ability is from workout to workout. Your HIIT workouts and other training sessions should be separated by some recovery time to avoid pushing your body too far.

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Why Is HIIT Good for Losing Weight?

HIIT is good for losing weight due to its time efficiency. When performing these high intensity intervals, it causes your heart rate and rate of breathing (respiration rate) to increase dramatically.

This is good for you because it causes your body to burn a lot more calories minute for minute when compared to standard resistance training/strength training. Especially when you are cut for time and trying to make the most of that hour that you are able to set aside, this will be your secret weapon for increasing your energy expenditure and really helping you in shedding off those last extra pounds and bringing you to your end goal.

To get you started, here are some of the best HIIT workouts that you can try.

10 Best HIIT Workout Combinations to Burn Calories Fast

Combo 1

  • High Knees (20 seconds work – 40 seconds rest) x 5 sets

Pin on Running
              • Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets

              How to Do a Plank Jack | POPSUGAR Fitness
                  • Burpees (30 seconds work – 60 seconds rest) x 4 sets

                  Top 30 Burpees GIFs | Find the best GIF on Gfycat

                            Combo 2

                            • Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets

                            20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                    • Jumping Lunges (20 seconds work – 40 seconds rest) x 5 sets

                                    How to Do the Jump Lunge: Techniques, Benefits, Variations
                                        • Mountain Climbers (20 seconds work – 40 seconds rest) x 5 sets

                                        How to Do Mountain Climbers | POPSUGAR Fitness

                                                  Combo 3

                                                  • Jump Squats (20 seconds work – 40 seconds rest) x 5 sets

                                                  How to Do the Jump Squat - Best Jump Squat Workout and Variations
                                                      • Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets

                                                      How to Do a Plank Jack | POPSUGAR Fitness
                                                          • High Knees (30 seconds work – 60 seconds rest) x 5 sets

                                                          Pin on Running

                                                                      Combo 4

                                                                      • Side Lunges (30 seconds work- 60 seconds rest)x 5 sets

                                                                      How to Do Arm Cross Side Lunge Exercise Gif - Flab Fix
                                                                        • Saw Plank (30 seconds work- 60 seconds rest) x 5 sets

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                                                                        Crunch - Bodysaw on Make a GIF
                                                                              • Butt Kicks (30 seconds work – 60 seconds rest) x 5 sets

                                                                              22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes

                                                                                    Combo 5

                                                                                    • Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets

                                                                                    20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                            • Burpees (30 seconds work – 60 seconds rest) x 5 sets

                                                                                            Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                      • High Knees (30 seconds work – 60 seconds rest)

                                                                                                      Pin on Running

                                                                                                                  Combo 6

                                                                                                                  4 sets of:

                                                                                                                  • Jumping Jacks – 20 seconds work

                                                                                                                  Jumping Jacks Gif - IceGif
                                                                                                                          • Mountain Climbers – 20 seconds work

                                                                                                                          How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                    • 60 Seconds rest

                                                                                                                                    Plus 4 sets of:

                                                                                                                                    • Side Plank Walks – 20 seconds work

                                                                                                                                    20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                                                                            • Saw Plank – 20 seconds work

                                                                                                                                            Crunch - Bodysaw on Make a GIF
                                                                                                                                                  • Burpees – 20 Seconds work

                                                                                                                                                  Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                            • 90 seconds rest

                                                                                                                                                            Combo 7

                                                                                                                                                            4 sets of:

                                                                                                                                                            • Dumbbell Squats – 30 seconds work

                                                                                                                                                            Pin on Workout
                                                                                                                                                              • Side Squats – 30 seconds work

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                                                                                                                                                              Top 30 Lateral Squats GIFs | Find the best GIF on Gfycat
                                                                                                                                                                • 60 seconds rest

                                                                                                                                                                Plus 4 sets of:

                                                                                                                                                                • High Knees – 30 seconds work

                                                                                                                                                                Pin on Running
                                                                                                                                                                            • Butt Kicks – 30 seconds work

                                                                                                                                                                            22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes
                                                                                                                                                                                  • Burpees – 20 seconds work

                                                                                                                                                                                  Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                            • 90 seconds rest

                                                                                                                                                                                            Combo 8

                                                                                                                                                                                            4 sets of:

                                                                                                                                                                                            • Jumping Lunges – 20 seconds work

                                                                                                                                                                                            How to Do the Jump Lunge: Techniques, Benefits, Variations
                                                                                                                                                                                                • Mountain Climbers – 20 seconds work

                                                                                                                                                                                                How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                          • 60 seconds rest

                                                                                                                                                                                                          Plus 4 sets of:

                                                                                                                                                                                                          • Jumping Jacks – 30 seconds work

                                                                                                                                                                                                          Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                  • Side Squats – 30 seconds work

                                                                                                                                                                                                                  Top 30 Lateral Squats GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                                                    • High knees – 20 seconds work

                                                                                                                                                                                                                    Pin on Running
                                                                                                                                                                                                                                • 90 seconds rest

                                                                                                                                                                                                                                Combo 9

                                                                                                                                                                                                                                4 sets of:

                                                                                                                                                                                                                                • Jump Squats – 20 seconds work

                                                                                                                                                                                                                                How to Do the Jump Squat - Best Jump Squat Workout and Variations
                                                                                                                                                                                                                                    • Jumping Jacks – 20 seconds work

                                                                                                                                                                                                                                    Advertising

                                                                                                                                                                                                                                    Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                                            • 60 seconds rest

                                                                                                                                                                                                                                            Plus 4 sets of:

                                                                                                                                                                                                                                            • Mountain Climbers – 20 seconds work

                                                                                                                                                                                                                                            How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                                                                      • Side Plank Walks – 20 seconds work

                                                                                                                                                                                                                                                      20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                                                                                                                                                                                              • Saw Plank – 20 seconds work

                                                                                                                                                                                                                                                              Crunch - Bodysaw on Make a GIF
                                                                                                                                                                                                                                                                    • 90 seconds rest

                                                                                                                                                                                                                                                                    Combo 10

                                                                                                                                                                                                                                                                    4 sets of:

                                                                                                                                                                                                                                                                    • Jumping Jacks – 30 seconds work

                                                                                                                                                                                                                                                                    Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                                                                            • High Knees –  20 seconds work

                                                                                                                                                                                                                                                                            Pin on Running
                                                                                                                                                                                                                                                                                        • Butt Kicks – 20 seconds work

                                                                                                                                                                                                                                                                                        22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes
                                                                                                                                                                                                                                                                                              • 60 Seconds rest

                                                                                                                                                                                                                                                                                              Plus 4 sets of:

                                                                                                                                                                                                                                                                                              • Burpees – 30 seconds work

                                                                                                                                                                                                                                                                                              Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                                                                                                                                        • Mountain climbers – 30 seconds work

                                                                                                                                                                                                                                                                                                        How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                                                                                                                                  • 90 seconds rest 

                                                                                                                                                                                                                                                                                                                  Bottom Line

                                                                                                                                                                                                                                                                                                                  High intensity interval training can be a tough form of exercise to get into. It demands a lot from your body, and you’ll have to take the time to build up your muscles and stamina. However, if you’re looking to start with weight loss or build up certain muscle groups, these intense cardio workouts are perfect.

                                                                                                                                                                                                                                                                                                                  The above exercises can be combined to create the best HIIT workout to get you started on your HIIT journey, so try one today.

                                                                                                                                                                                                                                                                                                                  More on How to Burn Calories

                                                                                                                                                                                                                                                                                                                  Featured photo credit: Sergio Pedemonte via unsplash.com

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                                                                                                                                                                                                                                                                                                                  Sergio Pedemonte

                                                                                                                                                                                                                                                                                                                  CEO and Certified Personal Trainer of Your House Fitness

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                                                                                                                                                                                                                                                                                                                  1 15 Static Stretches to Totally Enhance Your Workout Routine 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Important Benefits of Stretching Before, After, and During a Workout 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 5-Day Workout Routine for Women to Get Strong and Toned

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                                                                                                                                                                                                                                                                                                                  Last Updated on April 19, 2021

                                                                                                                                                                                                                                                                                                                  15 Static Stretches to Totally Enhance Your Workout Routine

                                                                                                                                                                                                                                                                                                                  15 Static Stretches to Totally Enhance Your Workout Routine

                                                                                                                                                                                                                                                                                                                  Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

                                                                                                                                                                                                                                                                                                                  Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

                                                                                                                                                                                                                                                                                                                  For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

                                                                                                                                                                                                                                                                                                                  Benefits of Static Stretches

                                                                                                                                                                                                                                                                                                                  Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

                                                                                                                                                                                                                                                                                                                  Improved Flexibility

                                                                                                                                                                                                                                                                                                                  If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

                                                                                                                                                                                                                                                                                                                  Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

                                                                                                                                                                                                                                                                                                                  Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

                                                                                                                                                                                                                                                                                                                  Prevent Injuries

                                                                                                                                                                                                                                                                                                                  If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

                                                                                                                                                                                                                                                                                                                  Think of it this way:

                                                                                                                                                                                                                                                                                                                  When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

                                                                                                                                                                                                                                                                                                                  Increased Blood Flow to the Joints

                                                                                                                                                                                                                                                                                                                  Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

                                                                                                                                                                                                                                                                                                                  For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

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                                                                                                                                                                                                                                                                                                                  However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

                                                                                                                                                                                                                                                                                                                  Improvement in Recovery

                                                                                                                                                                                                                                                                                                                  If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

                                                                                                                                                                                                                                                                                                                  Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

                                                                                                                                                                                                                                                                                                                  Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

                                                                                                                                                                                                                                                                                                                  Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

                                                                                                                                                                                                                                                                                                                  Other reasons why you really should incorporate stretching into your workout include:

                                                                                                                                                                                                                                                                                                                  • Improved relaxation
                                                                                                                                                                                                                                                                                                                  • Increased movement efficiency
                                                                                                                                                                                                                                                                                                                  • Reduction in the risk of lower back pain
                                                                                                                                                                                                                                                                                                                  • Reduction in muscle tension
                                                                                                                                                                                                                                                                                                                  • Improvement in neuromuscular coordination
                                                                                                                                                                                                                                                                                                                  • Improvement in balance and postural awareness
                                                                                                                                                                                                                                                                                                                  • Relief from cramping

                                                                                                                                                                                                                                                                                                                  15 Static Stretches to Enhance Your Workouts

                                                                                                                                                                                                                                                                                                                  Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

                                                                                                                                                                                                                                                                                                                  1. Neck Stretch

                                                                                                                                                                                                                                                                                                                    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

                                                                                                                                                                                                                                                                                                                    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

                                                                                                                                                                                                                                                                                                                    2. Chest Stretch

                                                                                                                                                                                                                                                                                                                      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

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                                                                                                                                                                                                                                                                                                                      3. Cross-Body Shoulder Stretch

                                                                                                                                                                                                                                                                                                                      Shoulder Cross-Arm Stretch « CASS FITNESS

                                                                                                                                                                                                                                                                                                                        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

                                                                                                                                                                                                                                                                                                                        4. Triceps Static Stretch

                                                                                                                                                                                                                                                                                                                          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

                                                                                                                                                                                                                                                                                                                          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

                                                                                                                                                                                                                                                                                                                          5. Biceps Stretch

                                                                                                                                                                                                                                                                                                                          Arm Exercises | Seated Bent-Knee Biceps Stretch

                                                                                                                                                                                                                                                                                                                            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

                                                                                                                                                                                                                                                                                                                            6. Wrist Stretch

                                                                                                                                                                                                                                                                                                                            11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

                                                                                                                                                                                                                                                                                                                              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

                                                                                                                                                                                                                                                                                                                              7. Side Stretch

                                                                                                                                                                                                                                                                                                                                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                                                                                                                                                                                                                                                                                                                                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

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                                                                                                                                                                                                                                                                                                                                8. Abdominal Static Stretch

                                                                                                                                                                                                                                                                                                                                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                                                                                                                                                                                                                                                                                                                                  9. Reclined Spinal Twist

                                                                                                                                                                                                                                                                                                                                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                                                                                                                                                                                                                                                                                                                                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                                                                                                                                                                                                                                                                                                                                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                                                                                                                                                                                                                                                                                                                                    10. Knees to Chest

                                                                                                                                                                                                                                                                                                                                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                                                                                                                                                                                                                                                                                                                                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                                                                                                                                                                                                                                                                                                                                      11. Hip Flexor Static Stretch

                                                                                                                                                                                                                                                                                                                                      How to Do the Standing Lunge Stretch

                                                                                                                                                                                                                                                                                                                                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                                                                                                                                                                                                                                                                                                                                        12. Figure 4 Stretch

                                                                                                                                                                                                                                                                                                                                        How to Do a Figure 4 Stretch | Openfit

                                                                                                                                                                                                                                                                                                                                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                                                                                                                                                                                                                                                                                                                                          13. Standing Quad Stretch

                                                                                                                                                                                                                                                                                                                                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

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                                                                                                                                                                                                                                                                                                                                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                                                                                                                                                                                                                                                                                                                                            14. Hamstring Stretch

                                                                                                                                                                                                                                                                                                                                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                                                                                                                                                                                                                                                                                                                                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                                                                                                                                                                                                                                                                                                                                              15. Calf Stretch

                                                                                                                                                                                                                                                                                                                                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                                                                                                                                                                                                                                                                                                                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                                                                                                                                                                                                                                                                                                                                Bonus: Stretch With a Resistance Band

                                                                                                                                                                                                                                                                                                                                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                                                                                                                                                                                                                                                                                                                                When Should You Do Static Stretches?

                                                                                                                                                                                                                                                                                                                                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                                                                                                                                                                                                                                                                                                                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                                                                                                                                                                                                                                                                                                                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                                                                                                                                                                                                                                                                                                                                The Bottom Line

                                                                                                                                                                                                                                                                                                                                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                                                                                                                                                                                                                                                                                                                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                                                                                                                                                                                                                                                                                                                                More Tips on Stretching

                                                                                                                                                                                                                                                                                                                                                Featured photo credit: Alora Griffiths via unsplash.com

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