Hiit workout programs

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Hitting the core with a high-intensity interval workout may same harsh, but it bears mentioning that just like other muscle groups, abs must be sufficiently targeted as well.

It is not recommended to perform these workouts after another, as it requires a day by itself to be able to appropriately perform. Sled training is an effective way to build lean muscle and explosive strength, especially useful for anyone who plays football. Sled training is a great way to build stamina and the powerful muscles of the legs and core. Perfect for those now getting their feet wet in the world of HIIT workouts, full-body sessions can kickstart tremendous lean muscle growth and accelerate fat loss by increasing energy expenditure.

There are many exercises that can be completed to ensure all muscles in the body are sufficiently challenged. The aim of these exercises is to utilize speed and force in order to generate hypertrophy and power. Resistance bands are one of the most cost-effective investments you can make when trying to get fit, since they are convenient enough to be used anywhere a door is found, and flexible to become your very own total gym.

A great resistance band circuit HIIT session regardless of your experience level would include the following:. Stand with starting position of feet hip-width apart, bend at the waist and pull towards your midsection. Connect the band to the top of your door, stand with bands in hands, forearms extended parallel to the floor.

Simultaneously, press with your right and left arm to bring the band in front of your thighs. Squeeze, and repeat. Kickbacks emphasize the hamstrings and glutes, performed by connecting your band to a low door attachment.

To perform, one leg at a time, for example, keeping the leg straight, raise the right heel off the floor followed by the right foot, and repeat for 30 seconds. Kettlebells are beasts in their own right; having advantages that make them superior to dumbbells in some regard. However, instead of concocting an entire HIIT workout for kettlebells, we will focus on the shredder- kettlebell swings.

For instance, they help to recruit the entire body during the movement , making it excellent to burn calories. To perform, start in a standing position with knees bent slightly and kettlebell held supported by both arms in front of your thighs. Swing the kettlebell forward with elbows extended, and in one fluid motion, simultaneously perform the squat position and thrust the kettlebell between your thighs.

Swing forward once more, and raise up in one motion. Perform for a total of 45 seconds, followed by 15 seconds of rest. Repeat 3 more times for an intense way to burn more calories. The work period needs to be kept brief in order to avoid CNS fatigue and overtraining, but they are also extremely convenient. Bend your arms and lower your body until your chest is a few inches from the floor. Explosively push into the ground so your hands lose contact with the floor for a moment at the top of the movement.

Absorb the landing with a braced core and softness in the elbows and shoulders. To decrease the intensity of this movement, it can simply be done as a fast push-up without leaving the ground. It can also be performed even from the knees. The Move: Begin in a lunge position with your right leg in front with your knee aligned over your middle toes.

Squeeze your glutes, drive your arms upward, jump upward and switch legs in mid-air, landing with your left leg in front. Ensure both feet land at the same time and absorb the impact at your hips, knees, and ankles upon impact.

For less impact, this exercise can be done as alternating step back lunges. Or build your own routine with exercises that fit your goals. Shana is a TRX and American Council on exercise master instructor and a six-time world champion lumberjack athlete. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

No Comments. Share it:. HIIT workouts provide the biggest bang for your buck in terms of time and effort, plus they carry some other great benefits, including: Metabolic Overload. The high-intensity intervals that characterize HIIT create a metabolic overload that challenges muscles to produce the energy needed to fuel muscle activity and remove the metabolic byproducts created by muscle activation. In other words, the more you safely challenge your limits, the more fit you become.

Depending on the intensity of a workout, the extra calorie burn from HIIT can be anywhere from just a few to more than ! Health and Wellness. Individuals who participate in HIIT training could experience an increase in aerobic and anaerobic fitness levels, improved blood pressure, increased insulin sensitivity, improved cholesterol profiles and decreased abdominal fat.

Not all HIIT workouts are reserved for elite level athletes. Based on exercise selection and intensity, they can be scaled for all levels and abilities.

These workouts are short, intense and maybe even fun! When performed with friends, they can create a sense of competitiveness and camaraderie. About the Author.

This works on a treadmill, but it can easily work on a track or football field, too. Forget running entirely and get comfortable with bodyweight exercises, again using the dreaded Tabata protocol. During your 20 seconds of work, make sure to go hard, then rest.

Do a maximum of 8 sets. You can do tabata circuits with almost any bodyweight moves you want to use. Try integrating moves like burpees, squats, and mountain climbers.

Not sure how to perfectly do a burpee? Check out the video below. Have a stationary bike? Then blow up your quads and hamstrings with this sneaky HIIT workout. Pedal as hard and fast as you possibly can for 30 seconds, focusing on turning your legs over at a fast pace. After that, pedal slowly for one minute at an easy pace. Repeat this for rounds, depending on how much time you have.

Just moving battle ropes at a fast and aggressive pace will ramp up your heart rate. So grab a pair of battle ropes and start doing slams or waves; work for 30 seconds. Rest for about a minute. Repeat for 10 rounds. Sprinting on an incline is a brilliant way to train, preventing you from overstriding and also decreasing the impact on your joints. Find a hill and sprint up for seconds.

Then walk back down to your starting point; this serves as your recovery period. The sled helps you improve your anaerobic conditioning, letting you battle through sprints that are over quickly. Now push it explosively, as hard and fast as you can, until you can barely move it. Rest for 3 minutes; repeat for 4 or 5 rounds. This one will leave your glutes and abs on fire and leave you out of breath too , and it relies on the popular EMOM format.

Set a rower for 2, meters. Row for exactly one minute. At , get off the rower. Do 5 hollow rocks then immediately get back on the rower and keep rowing. At , get off and do 6 hollow rocks, then start rowing again. This may seem very close to work capacity training, but as the rounds wear on, you'll be given more and more opportunity to be explosive, as the work periods of rowing increasingly shrink as you battle through the hollow rocks.

Find a partner and get ready to hit this underrated 8-minute rowing assault. Start on the rower, and start with the number You have 30 seconds to row for that many calories.

So if you only hit 13 cals, your partner does 2 squats. If you hit 5 cals, your partner does 15 squats. You partner has to finish in 30 seconds, though, because then they hop on the rower for a second rowing interval, with the same rules.