Wellness Wire: Benefits of HIIT Workouts

HIIT workouts are one of the greatest fitness fads of this past year or two. HIIT, which stands for high intensity interval training, works by performing high-intensity exercises, like sprinting and walking, within a 30-minute time span.

Many have taken up this exercise because studies have shown that high intensity workouts in a shorter amount of time reap the same, or more, benefits than hours of cardio do. HIIT workouts are known for the fat burning effects they provide. HIIT workouts burn fat even after you leave the gym. During these high intensity sessions, your body isn’t able to bring in enough oxygen, meaning you have to “repay” your body of oxygen post-workout, which causes your metabolism to speed up, according to an article from Men’s Fitness.

Not only do HIIT workouts speed up your metabolism, they help to create lean muscle mass and transform your physique in a short amount of time. Trainers everywhere recommend HIIT exercises for their clients serious about cutting body fat and building lean muscle.

Interested in trying a HIIT workout? Read on for three awesome workouts! If you’re unsure about how to perform a workout, Google the name of it! YouTube is a great tool to learn to how to successfully perform each exercise.

Workout 1:

Round One:
Three circuits, 10 reps first round, 15 reps second round and 20 reps third round, non-stop no rests

• Burpees
• Mountain Climbers
• Jumping Jacks

Round Two:
Three circuits, 45 seconds per exercise with a 15 second break between each exercise and circuit

• Walking lunges
• Pushups
• Lunge Jumps
• Walk-outs (inchworms)

Round Three:
Three circuits, 45 seconds per exercise with a 15 second break between each exercise and circuit

• Traveling Kettlebell squats
• Pullups
• Box Jumps
• Jump rope 3 minutes

Round Four:
Three circuits, 45 seconds per exercise with a 15 second break between each exercise and circuit

• Traveling side lunges
• Dips
• Speed skaters
• Plank to push-up

Workout 2:

(repeat 3 to 6 times)

• 1 minute sprint
• 90 second recovery
• 1 minute sprint at 3% incline
• 90 second recovery
• 1 minute sprint at 6% incline
• 90 second recovery
• 1 minute sprint at 9% incline
• 90 second recovery
• 1 minute sprint at 12% incline
• 90 second recovery

Workout 3:

(repeat 3 times)

• Jump rope for 3 minutes
• Do 10 pullups
• Jump rope for 3 minutes
• Do 25 pushups
• Jump rope for 3 minutes
• Do 50 squats
• Jump rope for 3 minutes
• 30 seconds of mountain climbers

Each HIIT workout is based off different conditioning. Listen to your body during these workouts and adjust the time and reps accordingly. The more motivated you are to increase your reps and time will be motivation to keep practicing. Before you know it, you’ll be burning fat and gaining lean muscle.

Happy HIIT training!