Best HIIT Exercises

Looking to work out in a professional environment, with a group of motivated people? We’ve got you covered! S440 offers a variety of 40-minute classes that incorporate HIIT, cross-training, and strength training. If you’re located in Miami, near the Sunny Harbour neighborhood, come and join our fitness classes for 40 minutes of sweating, energizing and fun!

HIIT Workouts for Beginners

HIIT has been gaining in popularity, due to its numerous health benefits and effectiveness. HIIT, or high-intensity interval training, is ranked as 2018’s top fitness trend, according to the American College of Sports & Medicine’s Health and Fitness Journal.

What is high-intensity interval training? This training method involves using 100% of your body’s capacity in an exercise routine, for short periods of time. Short recovery breaks are also incorporated into the workout. The idea is to keep your heart rate elevated during the entire period of the workout, in order to maximize the amount of fat burn. The best part about HIIT training is that you can easily make time for it during your daily routine!

Whether you are just beginning your HIIT workout at home or at the gym, these 5 HIIT training routines will provide you with everything you need to enhance your training!

Exercise 1: HIIT Running Workout

For this exercise, all you need is a timer. To start off, walk for 30 seconds, then sprint for 30 seconds. Repeat this cycle 6-10 times. During your next HIIT workout, repeat the cycle 8-12 times, and try to increase the number of cycles each workout. If it is your first time starting a running regimen, make sure to take a day’s break in between runs, as well as incorporating proper stretches before and after runs. It is always a good idea to warm up for at least 5 minutes with dynamic stretches or a brisk walk before beginning your sprints. When you get used to the walking and sprinting regimen, challenge yourself by replacing the walking with jogging!

Targeted muscle groups: Abs, quads, hamstrings, calves, and glutes. HIIT running for weight loss is considered an effective full body workout!

Exercise 2: Unlimited Squats

This exercise is simple. Squat as many times as you can within a time period of 30 seconds, then rest for 30 seconds. Repeat the cycle as many times as you can. When it comes to squats, proper form is crucial in order to work the right muscles and avoid injury. To begin, stand straight with your feet shoulder-width apart. Your weight should be evenly distributed on your heels and balls of your feet. As you squat down, keep your knees in line with your feet, and allow you lower spine to maintain a neutral position. Squat as low as you can, keeping your eyes fixed on a spot directly in front of you. As always, it is a good idea to warm up before squatting to avoid knee injuries.

Targeted muscle groups: Quads, glutes, adductors, hamstrings, hip flexors, and abs. This HIIT exercise will burn, but your body will thank you for it!

Exercise 3: Crunch Time

Crunches are a great abdominal exercise, especially when incorporated into a HIIT routine. Using a mat, lay flat on your back and bring your heels close to your tailbone. Place both hands behind your neck, without applying pressure. Engage your abdominals and lift your upper body towards your knees. Repeat as many crunches as you can during a period of 30 seconds. Rest for 30 seconds, and repeat the cycle as many times as your core can handle it. Eventually, you can increase your crunch time from 30 seconds to 1 minute, keeping the rest period at 30 seconds.

Targeted muscle groups: Abdominals and obliques. Crunches are a great ab exercise to incorporate into a HIIT circuit routine. To maximize your core strength, switch from running to squats, to crunches.

Exercise 4: Burpees

We know, burpees are brutal, but when you think about it burpees are one of the best full-body exercises that can be done anywhere! To start, stand with your feet hip-width apart. Squat down, place both hands firmly on the ground, and kick your legs back. You should find yourself in a plank position. At this point, you have the option to do one push-up, or simply kick your legs towards your hands, finding your squat again. Using your momentum, jump all the way up to a standing position, and repeat the cycle. Start by performing 10 burpees, and resting for 30 seconds. Repeat the cycle as many times as you can. As you develop more strength, you can add more reps to your burpees.

Targeted muscle groups: Core, glutes, hamstrings, quads, biceps, and triceps. Burpees may seem tough at first, but the more you do them, the easier they get. For a full body burn, burpees are the perfect exercise to add to your HIIT workout at home.

Exercise 5: Unlimited High-Knees

Performing high-knees is an easy but effective way to elevate your heart rate. Just like the rest of these exercises, high-knees can be done anywhere. Simply stand straight with your feet hip-width distance apart. Begin kicking your knees up towards your chest, one at a time. The goal is to kick your knees as high as possible, switching from one knee to another as fast as you can. Do as many high-knees as you can for 30 seconds, then rest for 30 seconds. As always, repeat the cycle until your body has had enough.

Targeted muscle groups: Outer hips, calves, quads, hamstrings, and inner thigh. High-knees are great on their own, or as a warm-up to a running exercise. They’re an awesome addition to all full body HIIT training routines!

Benefits of HIIT Training

HIIT is the perfect exercise regimen to work into your daily grind. Incorporating HIIT workouts a few times a week can lead to a number of positive health benefits. If you perform high-intensity interval training exercises for just 20 minutes, your metabolic rate will increase for hours after your workout. This means that you’ll continue to burn fat well after your workout is over with!

Perhaps the best part about HIIT is that it can be performed anywhere. Although we wouldn’t recommend you sprinting in your kitchen, most of these exercises can be done from the comfort of your home. Most of us are always on-the-go, so replacing your hour-long treadmill sessions with a 20 minute HIIT workout will give you lots of time to get the rest of your daily tasks done!

HIIT Training Miami

“Sweat440 is designed for everyone from fitness enthusiasts to beginners of all levels,” says Matthew Miller, Co-Founder of Sweat440. During your 40-minute workout, professional trainers will be available to provide you with assistance, so that you can achieve your personal best during each workout. To learn more about our classes, check out more information here!

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