Have you heard of HIIT or High-Intensity Interval Training? It is an exercise routine that improves your fitness levels with short training sessions. The advantages to this form of exercise are improved fat-burning compared to traditional cardio, improving athletic performance, strengthening your heart and more.
Many people wonder how they can interval train without going outside and running in adverse conditions or without having to go to the gym.
This article will detail 6 exercises you can combine to form a training circuit worthy of interval training that you can do at home with calisthenics, or body weight exercises. You do not need expensive equipment or have to run in the rain and cold.
Note: to achieve maximum results with this circuit or other HIIT programs you must follow these basics steps…
1-Warm up – you will want to get your body ready for the intense workout period by jogging on the spot or some other form of low-intensity exercise.
2- Intervals – you are now ready to give all you have. Perform the 6 exercises below one after the other until you have achieved your maximum intensity.
3- Recovery – you will want to recover most of your heart-rate and breathing capacity. Take the time you need to recover.
4- Sets – perform the interval and recovery steps as mentioned previously up to 5 sets in all.
5- Cool down – extend your last recovery by walk for instance until your heart-rate and breathing have returned to normal.
1- Deep Squat
Form: from a standing position lower your body by bending at the knees until your thighs touch your heels and then rise.
2- Mountain Climber
Form: in an upright push-up position with your arms straight and on the balls of your feet bend and lift your right knee bringing it towards your left elbow and bring your foot back to the starting position; repeat with other side.
3- Heel-touch Run on the Spot
Form: as you run on the spot bring your feet back high enough to touch them.
4- Knee-touch Run on the Spot
Form: as you run on the spot bring your thighs parallel to the floor.
Form: keeping your body straight, resting on your hands and balls of your feet, lower until your chest is an inch from the ground, hold for one second and then raise.
6- No-jump No-push-up Burpee
Form: from a standing position squat down and place your hands on the floor and then kick your feet back into an upright push-up position, immediately bring your feet back into a the squat position and then raise back up.
I personally use many different body weight circuits and alternate throughout the week. This one targets general fitness, arms legs and core. You can prepare your own circuits to target certain muscle groups.
Remember to push hard, have fun and keep motivated, you will then reach your fitness goals.