HIIT – High-Intensity Interval Training

5 Ways To Do HIIT (High-Intensity Interval Training)

When you exercise, your goal should be to exercise smartly. This will ensure you get the best results by exercising for lesser duration. One such exercise routine is HIIT or High-Intensity Interval Training. HIIT involves short bouts of intense exercise coupled with less intense exercise to help you recover. HIIT routines last for around 20 to 30 minutes and can be more effective through regular cardio exercise.

5 HIIT Routines For You To Try

If the idea of HIIT appeals to you, then here are 5 routines for you to try out. 

1. Exercise Bike Workout

If you have an exercise bike, you can use it for a great HIIT workout. It’s a great idea to do HIIT using an exercise bike. It gives you all the workout benefits without the risk of injury. Here’s how you can do this workout:

• Warm up your body by exercising for around 4 minutes at a light pace.
• Then exercise hard and fast for 15 seconds at high resistance. Use maximum effort and pedal hard. Then slow down and pedal normally for 1 minute 15 seconds. This will give you time to recover. Then repeat one more set of 15 seconds fast pedaling with 1 min 15 sec of slow pedaling. Do this for a total of four rounds.
• Next, increase the burst of pedaling for 20 seconds at high speed high resistance. Follow this up with low resistance normal pedaling for 1 minute 40 seconds. Repeat for a total of 6 rounds.
• Your HIIT is over. Spend the last five minutes to cool down by pedaling slowly at your own comfortable pace and resistance. 

2. 4 x 4 Interval Training

This routine calls for 4 minute high-intensity workouts followed by 3 minutes slow workout for recovery. The high-intensity workout should be at 90% of your maximum heart rate, while the recovery routine should be at 60% of your max. heart rate.

• Start with a warm-up jog for 10 minutes.
• Increase the pace of your sprint up to 90% of your max heart and jog for 1 to 2 minutes.
• Follow this with 3 minutes jogging at a lower intensity. 
• Repeat for a total of 3 rounds.
• Cool down with 5 minutes of moderate jogging.

3. Lower Body HIIT

• Start with a 30 seconds sprint.
• Do squat jumps for 30 seconds.
• 20 lunges for each leg.
• Calf raises for 50 sets.
• Jumping lunges to be done next for 30 seconds.
• Rest for 1 full minute.
• Repeat the cycle for a total of 3 sets.

4. Abdominal HIIT

• Do 50 crunches and rest for 15 seconds.
• Next do bicycle crunches for 30 seconds, rest for 15 seconds.
• 15 sit ups followed by 15 seconds rest.
• 20 leg raises followed by 15 seconds rest.
• 50 butterfly kicks followed by 1 minutes rest.
• Repeat for a total of 3 sets.

5. Treadmill HIIT

• Warm up for 5 minutes with a brisk walk, then jog lightly for 5 minutes.
• Run at 10 miles per hour for 30 seconds.
• Follow with 3.5 miles per hour walk for 2 minutes.
• Repeat this cycle for 8 times in total.
• Cool down by a slow normal walk for 5 minutes.