So, now you know what HIIT is and what its benefits are, Let’s go for the real one. Are you ready for this? The idea is that you should do short periods of all-out work followed by short periods of active rest to make your body work harder than it does during steady-state cardio.
Choice 1: 30 seconds work, 30 seconds rest time (if you’re a beginner)
You don’t have to be an elite athlete to take full advantage of HIIT. Yes, being a complete beginner does not necessarily mean HIIT is not for you. Yet the fact is that HIIT requires a bit of hard work. A few things to consider if you’re a novice are:
- It’s more important to have proper form than to have reps completed. Focus on your posture and your technique.
- Don’t over-push yourself and remain within your fitness range. Don’t be too tough on yourself or you may suffer injuries.
- Do not do HIIT every day, because that could do more harm than good to you. Two to three HIIT sessions a week would be good for a complete beginner.
Choice 2: 45 seconds work, 15 seconds rest time (For those who have been working out for long and already have solid muscle strength and capacity)
Make sure that you do a short warm-up (5-10 minutes) with joint rotation and stretches before a workout.
Workout Directions: Total 3 rounds (with rest as per fitness level)
- In & outs
- Star Crunch
- High Knee Taps
- Leg raises
- Switching Mountain Climbers
- Plank knees to elbow
Note: The duration of this exercise can be conveniently changed simply by inserting or deleting a circuit depending on your fitness and ability.
Two or three days a week are usually a good amount of HIIT. So, fix your days according to your convenience and remain consistent.