High-Intensity Interval Training (HIIT Workout) is a training session that aims at burning maximum calories in a minimum amount of time. The training session is done keeping in mind that the rest periods are shorter.

It’s a great workout for burning fat, boosting your endurance level and developing your overall strength.

HIIT workout should be done in circuits and you should incorporate this training session 1-3 times a week depending on your goals.

BENEFITS OF HIIT

1. INCREASE IN STRENGTH

Research shows that people who followed HIIT workout for 12+ weeks were accompanied by an increase in strength. Research also shows that the quality of life of older adults improved significantly (1).

2. FAT LOSS

According to the study, people who averaged 10 weeks x 3 sessions per week training saw a decrease in the circumference of the waist and the overall body fat percentage (2).

3. FIGHTING TYPE-2 DIABETES

Research suggests that individuals suffering from type-2 diabetes saw a major improvement in their blood pressure, glycemic control, and body composition (3).

HIIT WORKOUT SESSIONS THAT YOU CAN ADD TO YOUR ROUTINE

1. SPRINTS

Sprints are great add-ons that you can add to your routine. You can sprint for 20 seconds and then gradually come to a halt. Combine sprints with other HIIT exercises and see the result for yourself.

2. BUTT KICKS

Stand with your foot close to 20 cms apart. Kick your right heel to your right glute. Bring back your foot to the initial position. Repeat with your left foot and continue alternating for 45 seconds as fast as possible.

3. JUMPING SQUATS

Stand straight keeping both your foot at shoulder width. Bend your knees and come to a squat position, keeping in mind that your hamstring should be parallel to the ground. Jump into the air as high as you can and land in a squat position. Keep repeating the process for 30 seconds. You should feel an intense burn in your quads.

4. PUSH-UPS

Nothing fancy here. Pushups work best when you combine it with jumping squats. Rest for 30 seconds only when you complete 1 set of jumping squats + 15-20 pushups.

Similar to jumping squats but instead of jumping into the air, we’ll keep our hands parallel to the ground. Keep squatting for 20-25 reps and rest for 20 seconds.

6. MOUNTAIN CLIMBERS

Start in a plank position and keep your arms straight. Drive each knee into your chest alternately. Speed up as you gain momentum.

7. PLANK-ARM KICKS

Initially, start in a plank position and rest your body with the help of your forearms, and keep your palms touched to the ground. Now, stretch your arms forward (parallel to the ground) alternately.

8. KNEE LIFTS

Stand straight with your foot 20 cms apart. Now lift your left knee towards your chest and stop when your quads are parallel to the ground. Repeat with your right foot and gradually increase the tempo.

Now that you’re armed with a variety of exercises, let’s combine them into circuits.

WARM-UP (10 minutes, includes rest-period)

  • Jog for 3-5 minutes.
  • 10 reps of squat.
  • Jump rope.

CIRCUIT 1 (REPEAT 2X)

  • Sprint (20 seconds).
  • Pushups (20 reps).
  • Mountain Climbers (10 reps with each foot).

Rest for 1 min and repeat the circuit once more.

CIRCUIT 2 (REPEAT 2X)

  • Knee-lifts (15 reps with each foot).
  • Plank arm kicks (10 reps with each arm).
  • Squats (20 reps).

Rest for 1 min and repeat the circuit once more.

CIRCUIT 3 (REPEAT 1X)

  • Butt Kicks (15 reps with each foot).
  • Jumping squats (10 reps).

I’m sure by now you must’ve been drenched with sweat. HIIT is meant to do that. HIIT increases your metabolism rate and you burn more calories in a short period of time.

And yea, the difficulty level varies from person to person. If you’re finding this training session difficult reduce the reps to your convenience and if you’re finding it easy, increase the reps.

Happy training!

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