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Between work, family, activities, and schedule changes, having a quick and effective wind-down workout can be very useful. High-intensity interval training (HIIT) is designed to challenge the entire body and push the limits of intensity. While the intensity is intended to be high, it is entirely appropriate and recommended to adapt to the energy level and/or injuries you may have. HIIT training can be either high impact or low impact, or a combination of both.
The following HIIT workout can be completed in 30 minutes and requires no additional equipment. If applicable, dumbbells can be used to add variety and challenge to certain exercises. Exercises are time based rather than rep based as individual speeds vary depending on fitness level.
Warm-up: Perform five minutes of moderate-intensity exercise, such as: E.g. brisk walking, jogging or riding a stationary bike. A quick and easy way to determine if you are working at moderate intensity is to use the Conversation Test. If you're comfortable speaking or speaking but can't sing during exercise, you're most likely doing moderate intensity exercise.
Perform each exercise for one minute, followed by a two-minute rest. The work part should be challenging yet sustainable. For the recovery segment, perform low-intensity movements, such as walking. B. slow or leisurely walking or slow jogging. The idea is to recover while continuing to move.
Butt Kickers (1 minute):High or low intensity, bring your heels up to your glutes; Let rest for 2 minutes.
Climber (1 minute):From a plank position, walk or run with your feet toward your chest. Let rest for 2 minutes.
Alternating lunge (1 minute):Go into a forward lunge or jump to transition (or do a combination of speeds); Let rest for 2 minutes. For an increased challenge, add dumbbell bicep curls.
Go to push-up (1 minute):While standing, place your hands on the floor and get into a plank position. Apply pressure to your toes or knees and then return to a standing position. Let rest for 2 minutes.
Hip Bridge to Crunch (1 minute):From a seated position with your feet flat on the floor, place your hands on the floor behind you. Press into a hip bridge, keeping your head aligned with your spine. Drop your hips back down and through your hands to flex your spine (crunch). Let rest for 2 minutes.
Alternating Curtsey Lunges (1 minute):Bring one leg back into a lunge on a diagonal behind you. Keep the toes and knee of your front leg facing the same direction. Repeat on the other side and then rest for 2 minutes. For an increased challenge, add dumbbell side raises.
Cool:Perform low-intensity exercise and stretching for five minutes.
Remember that HIIT training involves intense effort for a short period of time. Give it your all during your one-minute work to maximize results and earn your rest.