Should You Do HIIT Every Day?
Ideal Duration of HIIT Workouts HIIT is effective only when performed correctly and maintained at an appropriate frequency (Source: Internet).
How Often Should You Do HIIT in a Week?
Careful consideration of the ideal frequency is crucial to reap the benefits of this training method. It’s important to note that HIIT should not dominate your entire workout regimen. Sports experts recommend high-intensity training only 2 to 3 times per week, with each session lasting no more than 30 minutes. Pay special attention to warming up before the workout, incorporating rest intervals during the session, and cooling down afterward.
Additionally, the American Council on Exercise advises the following HIIT training frequency: maintain 1 – 2 sessions per week, integrating HIIT into your workout program in phases lasting about 6 weeks for optimal results. This approach also minimizes the risk of injuries. It simultaneously improves performance in other types of exercises.
Besides the right frequency, effective training also involves measuring and controlling workout intensity. Some methods to gauge HIIT intensity include timing, distance, perceived exertion, or more professionally, calculating the Maximum Heart Rate (MHR) – the formula is: MHR = 220 – your age.
For example, if you are 22 years old, your MHR would be 220 – 22 = 198. For HIIT, your heart rate should reach 90% of this, which is 90% x 198 = 178.2 beats per minute. For lighter exercises, it should be 65% x 198 = 128.7 beats per minute.
Monitoring heart rate is straightforward in a professional gym, where machines with built-in sensors are available. For home workouts, the process can be more manual and less accurate. Specialized watches can assist in this measurement.
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6 HIIT Workouts for Men and Women to Burn Total Body Fat
Below are some effective full-body fat-burning HIIT workouts for both men and women:
- Butt Kicks – Running HIIT
Running is a simple HIIT workout that everyone can do. However, its fat-burning effectiveness is immense when done seriously and correctly.
To do a Running HIIT workout:
Step 1: Perform a warm-up for at least 5 minutes.
Step 2: For the main exercise, run as fast as possible for 30 seconds. Then, slow down to a jog or walk for the next 2 minutes.
Step 3: Continue alternating between 30 seconds of fast running and 2 minutes of lower intensity. Ensure not to stop completely during the rest intervals. The fast-slow interval can vary based on individual capacity and fitness level.
Step 4: Repeat this cycle of 30 seconds fast running followed by 2 minutes of slowing down for 8 rounds and then conclude the workout.
- Jump Squats
Jump Squats are a popular choice for HIIT due to their excellent fat-burning, muscle-tightening, and flexibility-enhancing effects.
To perform Jump Squats:
Step 1: Stand straight with feet shoulder-width apart, eyes forward, hands clasped in front of the chest or crossed.
Step 2: Breathe evenly and squat down until your thighs are parallel to the floor.
Step 3: Push off the heels, jump up forcefully, ensuring that the body jumps as high as possible. Synchronize the movement with exhalation and hand movements.
Step 4: Upon landing, immediately return to the squat position. Continue repeating the exercise until the end of the session.
- HIIT Burpees
HIIT Burpees are an intense exercise that requires correct form and standards. They are a composite of several movements, impacting the abdomen, thighs, shoulders, and tendons, thereby offering superior fat-burning effects and increasing endurance.
To do HIIT Burpees:
Step 1: Start in an upright position with feet shoulder-width apart, arms along the thighs.
Step 2: Lower yourself into a squat position, placing your hands in front of you. Keep the hands wider than the shoulders and the knees bent in a crouching posture. Jump back extending the legs, standing on the toes.
Step 3: Pull the legs back to the squatting position and jump up. Raise both hands in front.
Step 4: Repeat the sequence continuously.
- Mountain Climbers
Mountain Climbers are an enjoyable and easy-to-perform exercise, effective in overall calorie burning and abdominal tightening, offering a toned and slim waist.
To perform Mountain Climbers:
Step 1: Support your body on your hands and feet, ensuring your forearms are perpendicular to the floor. Keep legs together, toes touching the ground, forming a straight line with your body.
Step 2: Pull the left leg towards the left hand and then return to the starting position.
Step 3: Repeat the same with the right leg.
- Jumping Lunges
Jumping Lunges are a simple yet effective HIIT exercise that can be done at home or during work breaks.
To do Jumping Lunges:
Step 1: Stand upright, step forward with the right leg, hands on hips, palms lightly clenched. Lower the body into a lunge position, keeping the right thigh at a 90-degree angle, without letting the knee touch the floor. Keep the back straight and eyes forward.
Step 2: Jump up, switching legs in mid-air: push the front leg back and bring the rear leg forward. Maintain the jumping and leg-switching motion.
Step 3: Repeat the steps for about 30 seconds with 5 to 10 leg switches.
- HIIT Plank Exercises
Plank exercises are relatively easy to perform without needing much equipment, yet they yield high effectiveness. Some HIIT Plank exercises to try include:
One-legged Plank: Start in a straight-arm plank position, then lift each leg high, alternating continuously.
Plank Jack: Start in a straight-arm plank position with feet hip-width apart. Jump both legs out to the sides and then back in.
Plank is an easy-to-perform HIIT exercise that doesn’t require equipment
The above shares information about what HIIT is, the frequency of HIIT training, and HIIT Cardio exercises to effectively burn excess fat. It can be concluded that HIIT is an excellent training method for desirable results. However, HIIT also has certain limitations that can be counterproductive if done incorrectly or excessively. Therefore, seeking assistance from experienced trainers and experts at reputable fitness centers can help minimize potential risks.
What to Keep in Mind When Doing HIIT?
Design a HIIT schedule suitable for your physical condition (Source: Internet).
With any exercise, it’s important to consider certain points to make the training more effective and avoid wasting time without achieving desired results.
Before starting HIIT exercises, it’s best to consult a doctor if you have a history of spinal, cardiovascular, or joint issues. Train 2-3 times a week with HIIT exercises. Each training session should last about 15-20 minutes for optimal effectiveness. Ensure to train after a meal and sufficient digestion time. Provide adequate nutrition during the training period. Maintain an 8-hour interval between gym training and HIIT cardio.
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