Beginner HIIT Workout fitness Routine
We can’t make it to the gym and we don’t have equipment at home? This is a problem any more. Above all, this kind of total-body HIIT workout fitness is completely excuse-proof.
Not only is it equipment free, but it also incorporates cardio, strength training, and stretching. So, it will take us just 20 minutes. This kind of best fitness is built to be a nice mix of cardio and strength. It works out to be a great total body workout. Also we will get a nice bump in our metabolism to passively burn extra calories for the next 24-48 hours after.
In other words, HIIT workout fitness is broken up into 3 sections that target our lower body, upper body, and core.
First of all, we’ll start with an easy warm-up and then do moves like squats, push-ups, and planks, focusing on our form. Remember: One perfect rep is better than 10 reps with bad form.
Squats – Doing a proper squats
First of all we will strengthen our legs, glutens and other muscles. After that improve our lower body mobility and the end keep our bones and joints healthy.
We should keep our back flat throughout the movement. Then maintain a tight core for the duration of the movement and after that, fully extend the elbows at the top of the push-up.
Planking is a simple and effective bodyweight exercise. Hold our body light as a feather. Stiff as a board develops strength primarily in the core. This static exercise require the body to stay in one position for the entirety of the move. In addition, hold in this the position for 20 seconds. As we get more comfortable with the move. Then we will hold our plank for as long as possible without compromising form or breath.
To stay in one position for the entirety of the move. In addition, hold in this the position for 20 seconds. As we get more comfortable with the move. Then we will hold our plank for as long as possible without compromising form or breath.
Which are benefits of HIIT workout?
HIIT workout can be done anywhere and anytime. Increase our metabolism. Improve our cardiovascular fitness and athletic endurance. Helps us to build lean muscle and drop fat. Also to burn more calories while we are at rest.
HIIT workout can be used a few different ways depending on our goals.
Focus on explosive movements on each repetition rather than limiting our intensity and going for the full 20 seconds. Also, for the weight lifting section is sure to pick a weight. In other words, it will be difficult for us to complete the full 45 seconds. So, we will slow our movements and focus on a full range of motion. As we start to get tired we will take rest breaks as needed. After that with the goal of hitting 6-10 repetitions in the 45 second interval.
Form is the most important thing, for both the HIIT workout fitness and the weightlifting portion. Therefore, as we get tired we will have a tendency to let our form degrade a bit. If we want to get the most out of the routine we need to be sure to keep our form as clean proper as possible.
How to have more HIIT workout???
Above all, on the other hand if we want more cardio, endurance and toning then complete the HIIT workout fitness. First of all at the maximum level we can do without stopping for the full 20 second intervals. We may need to slow our movements or limit range of motion. To do what we need, in order to complete the full 20 seconds with clean form. Above all, during the strength section, choose a lighter weight than we would use for strength. After that, focus on doing our movements a bit more quickly and with as full a range of motion as we can. Make sure that we are keeping your form clean and not moving so fast. For instance we are using momentum or bouncing to complete the exercise. In conclusion we should never be out of control no matter how fast we are moving.
Similarly, moving without control just increases your chance of injury not your calorie burn.
To recap, do each movement for about 20 seconds.
– 2 Sections of HIIT
– 20 Sec On, 10 Sec Off, AB, AB Format
– 2 Sections of Strength
– 45 Sec On, 15 Sec Off, AB, AB Format
- Dynamic Warm-Up
- Jump Lunge or Reverse Lunge
- Long Jump
- Sumo Squat
- Single-Leg Deadlift
- Single-Leg Run Hop
- Grasshopper Push-Up
- Plank Pressback
- Tricep Extension
- Tricep Push-Up
- Shoulder Stand to Hamstring Stretch
- Double Crunch
- Side Plank Toe Touch
- Lever Plank
In conclusion: Whatever we choose as our main goal with this routine, is sure to have fun challenging our self. However, to have water on our hand and to drink a good amount, after our HIIT workout fitness is complete.