High Intensity Interval Training is one of the best ways to lose weight. If you are feeling that you’re working out but not much is changing, then you need to up the intensity to get your heart rate up more. This type of training can be fun because it can consist of many combinations. It is important to remember that variety is one of the best things to help lose weight and build muscle. You don’t need to do HIIT training every day if you do not want to. You can do it two or three times a week or throw it in randomly to confuse your body. But, having it in your training program can be very beneficial for you.
When it comes to how long you should be doing the high intensity training, usually all you need is about 30 to 45 minutes. But make sure that if you do it for 30 minutes you are having short rest periods. The rest periods should be about 30 seconds, one minute at most (resting longer if needed). You can also go back to back with no rest in-between workouts. If you are trying to burn a lot of calories in a short amount of time, this is what will really help.
One combination (out of many) that you can do for HIIT is listed below.
- This can be done for 2-3 rounds, or you can keep going through it for 30 minutes. Remember, you can add your own exercises and be creative to make it fun.
- The one below does have some weights included. You can do HIIT just with your body weight, too.
Burpees - 15 repetitions
Mountain climbers - 30 seconds
Dumbbell squats - 15 reps (dumbbells held at chest)
- Choose weight heavy enough to reach 15 but not too light.
Pushups - 15 reps (or whatever number you can do if you cannot make it to 15)
Alternating jumping lunges- 12 reps each side
Jumping jacks – 25
