HOW TO CREATE A HIIT WORKOUT
"Running late is my cardio". HA. I couldn't agree more.
Sometimes I find that my most effective workouts are when I'm short on time. If I know I only have 30 minutes to workout that really means that I ONLY HAVE 30 MINUTES.
That means there's no time to drive to the gym and I'm probably working out in my pajamas.
BUT luckily 30 minutes is the perfect amount of time for a sweaty HIIT workout.
H I I T = HIGH INTENSITY INTERVAL TRAINING
This is the kind of thing that allows you to burn MORE calories in LESS time and as long as you know a couple different variations, you can do a HIIT workout everyday in 30 minutes or less and see some crazy ass results.
Basically the point of a HIIT workout it to keep your heart rate up most of the time. That's the HIGH INTENSITY PART.
You want to make sure that you're pairing something that gets your heart rate up with something a little less intense, this is the INTERVAL part.
Then just make sure you have enough exercises to last you about 27-30 minutes and you're golden!
Here's my technique for making a HIIT workout:
+ Pick 8 exercises
+ Make 4 of them HIGH INTENSITY
+ Make the other 4 LOW INTENSITY
+ Then combine them into 2 circuits
CIRCUIT 1 CIRCUIT 2
- Low intensity - High Intensity
- High Intensity - Low Intensity
- High intensity - High Intensity
- Low intensity - Low Intensity
Pretty easy right? Now you just obviously need some examples of what is high intensity and what is low intensity.
When you think high intensity think about anything that is going to get your heart rate UP.
I always think of anything that's going to make me RUN or JUMP.
Use these for some high intensity options:
(Reps are based on fitness level. Beginner -> Extreme. I find that 15-20 reps is plenty for me right now).
- Jump Squats (10-30)
- Jump Lunges (10-30)
- Burpees (10-30)
- Commandos (10-30)
- Pop Squats (10-30)
- Mountain Climbers (10-60)
- Mountain Climbers x 4 + 1 Push up ( 10 times)
- Jump Rope (1-5 minutes)
- Run Outside (1-5 minutes)
LOW INTENSITY OPTIONS:
(Should still keep your heart rate up, just not as high as it would be if you were running or jumping continuously).
- Weighted Step Ups (10-30 reps, 5-20 pounds)
- Push Ups (15-30)
- Squats (15-30)
- Abs Bicycles (20-50)
- Scissor Kicks (20-50)
- Crunches (15-50)
- Leg Lifts with hip raise (10-30)
- Walking Lunges (12-20 on each side)
- Medicine Ball Squat and Press (15-25)
- Triceps Dips (15-30)
- Straight Leg Sit Ups (15-30)
- Raised Reverse Lunges (10-20 each leg)
- Weighted Wide Squats (15-30)
So notice how the high intensity workouts involve JUMPING or RUNNING or FULL BODY MOTIONS where as the LOWER intensity workouts are more PUSHING or STEPPING.
If you're making a HIIT workout for your very first time then maybe try the lower number of reps but still give it everything you've got!
I tend to do appx 15 reps of each move.
SO IN ORDER TO MAKE THIS LAST ABOUT 30 MINUTES YOU NEED TO DO THE FIRST CIRCUIT TWICE, AND THEN MOVE ON TO THE SECOND CIRCUIT AND MAKE SURE YOU COMPLETE THAT ONE TWICE AS WELL.
Start incorporating a HIIT workout into your weekly routine 3 times a week.
This is what my schedule looks like:
Monday: Steady Cardio for 30 minutes
Tuesday: HIIT WORKOUT
Wednesday: Steady Cardio for 30 minutes
Thursday: HIIT CARDIO + A HIIT Workout
Friday: Steady cardio for 30 minutes
Saturday: HIIT WORKOUT
Create one, try it, and then let me know how it goes for you! Challenge yourself and don't be afraid to pick the running outside option or the burpees. I swear i'm doing like 90 burpees a week right now and my arms and abs are toning up fast!!