We love HIIT (High Intensity Interval Training). These workouts are so incredibly effective, and they’re a lot more fun than spending an hour on the treadmill. While there are thousands of HIIT workouts to choose from, sometimes our phone just won’t load Pinterest and we want a workout right now. We do HIIT to save time, and we don’t want to cancel out that benefit by spending an hour looking for a workout. Therefore, here is your crash course in how to create your own HIIT workouts.
Choose your length
HIIT workouts can range anywhere from a mere 8 minutes to an hour. While the best part about HIIT workouts is that they work so well in a short amount of time, you can really customize the workout to suit your desired length of time. However, with HIIT workouts longer than 30 minutes, it’s wisest to choose a mix of exercises that are both higher and lower in intensity.
Choose your intervals
HIIT is based on performing an exercise at maximum effort for a brief period of time, followed by an even more brief period of rest. For your “work” intervals (the time spend performing the exercise), you can set a time anywhere between 20-60 seconds. Be smart about it – while 60 seconds of burpees sounds easy enough, those 60 seconds are gonna feel reeeaaallll long when you’re pushing at your highest capacity (because you better be pushing your max during these intervals!). You can put certain exercise intervals back to back with no rest, and insert a longer rest period (60 seconds) in between sets. For Tabata, a well known HIIT format, you’d perform 20 seconds of work followed by 10 seconds of rest, and repeat the cycle 8 times before resting for 1 minute.
Choose your moves
This is the fun part! Choose your favorite exercises and put them together. Mix it up with plyometric and strengthening moves, combine sprints with toning exercises, and have fun with it. As we mentioned before, for longer HIIT workouts, we suggest pairing high intensity movements with low intensity movements, like mountain climbers with dumbbell rows. There’s simply no way anyone is able to maintain doing all-out high intensity cardio movements at max effort for a whole hour. If you are able to, you may be taking too long of a rest period or not performing the exercises at your true max. Or, you’re a superhero, which would be pretty cool. Some of our favorite moves to include are squat jumps, burpees, push ups, wall sits, tuck jumps, and high knees.
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Now, are you ready to HIIT it?! Now you can create your own HIIT workouts no matter where you are – all you need is a timer and a little imagination! Here’s an example of a HIIT workout we came up with that is challenging, effective, and only 20 minutes! Remember to go as hard as you can during the exercise movements!
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