Employing high intensity interval training is essential to complete your cardio exercise routine. This workout routine can speed up your endurance levels and at the same time burn fat fast. The basic concept of this routine is to perform a set of exercises at varying speeds. The intensity and frequency should differ for a period of time. The Tabata workout is the most widely accepted HIIT workout around, it has been proven to incorporate the minimum effective dose for the highest amount of results. The Tabata workout works on 20 second intervals of high intensity exercise at around 80 – 90% of your effort and a 10 second break in between, for a period of four minutes. It looks like this: 20 seconds on, 10 seconds off (at resting heart rate) a total of four minutes.
Exercises that incorporate more muscle groups for one action is the way to go, this way each exercise burns as many calories as possible within the shortest period of time.
Here are some of the core exercises that should be included in the high intensity interval training:
Pushups with knee to elbow
This routine works on your abs, shoulders, chest and triceps. It is very easy to implement as you just need to lie on your stomach and push yourself up using your hands and knees. Make sure that your hands are on the right position to ensure balance and avoid injury.
If you want to strengthen your butt, thighs and core muscles then you should do the squat jumps. You can do squat jumps by bending your knees down in such a way that your thighs are parallel to the ground. You can do this high intensity training exercise two or three times to obtain the best results. Take a one-minute rest in between the routine.
This exercise works on the calves, core, abs and shoulders and triceps. You will use your hands and toes in lifting your body. Pike jumps start off in the plank position, then ensuring your back is straight jumping both feet so that they are opposite to where your hands are planted. Do this repeatedly and your triceps and abs will be very sore the next morning!
In this routine it involves the core and abs. Likewise, it also strengthens your butt and thighs. Seated on the ground straighten out your left leg and straighten out your right leg. Left hand is on the ground right next to your left hip then stand up by coming up and taking your left leg and putting it next to your left hand and then stand up.
Aside from those mentioned above, there are other high intensity interval training routines that you can perform. Regardless of the routine you may choose, the important thing to note is that you are doing with high intensity at around 80 – 90% capacity with each 20 second interval. It is because working out with greater intensity and intervals makes you burn more calories within a shorter period of time, by doing this you create a state of thermogenics in the body which raises your bodies core temperature and allows you to burn more fat for a longer period of time, even if you aren’t exercising!
Doing high intensity training also improves your metabolism in the long run. This type of workout can burn more fat as compared to a regular cardio session, so swap out the long tedious jogging session for a not very time consuming 4 minutes a day if you are a beginner then moving up to 20-30 minute sessions. Nevertheless, doing this workout will not be as effective if you do not follow healthy eating habits. Self-discipline plays a significant role in implementing high intensity training. Therefore, once you have started training you should do away with foods that would not do well with your fitness and health goals.
I have had great success with high intensity interval training is very effective for weight loss as well as in building lean muscle mass. This workout routine will provide more benefits regardless of your reason of doing it.
If you have started HIIT let us know how it has helped you in the comments section below!
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