HIIT It Up: 5 High Intensity Interval Workouts for Busy People

This week, TargitFit is pleased to offer some healthy living advice courtesy of guest blogger, Eric Bogy:

If you haven’t already, it’s time to jump on board the HIIT bandwagon. HIIT, also known as High Intensity Interval Training, is perfect for busy people who only have a set amount of time for their workout but also want to torch fat and gain lean muscle. In several studies throughout the years, HIIT has been found to reduce abdominal and visceral fat, the kind that leads to metabolic syndromes, like diabetes.

HIIT is also effective at increasing athletic conditioning. So if you are looking to break through a plateau or lose some weight, it’s time to HIIT it up.

Bodyweight HIIT

06151701This is a beginner-friendly HIIT workout that has 3 rounds, about 60 seconds of work, and 15 seconds of rest. You are going to need a stopwatch to help you keep track of time. The best part about this HIIT workout is that you don’t need a lot of time or space.

Complete the following exercises as fast as you can but slow enough to maintain proper form:

Pushups, as many as you can do in 60 seconds

For those who cannot do a traditional pushup, consider bringing over a stable chair or plyo box to give you an incline that is easier to manage. Another option is putting your knees down. Focus on form and maintaining a tight core as you do your push-ups. Manage your time wisely.

Rest for 15 seconds

Squats, as many as you can do in 60 seconds

Keep your feet under your hips as you bend deep into the knees. Body weight should be shifted into the heels at your lowest point.

Rest for 15 seconds

Butt Kicks, as many as you can do in 60 seconds

The higher you bring your heels to the butt, the more you have to work. As you start getting tired, you can downshift to a jog in place.

Rest for 15 seconds

Triceps Dips, as many as you can do in 60 seconds

Use a chair or low table. Your back should be toward whatever is providing support. Put your legs out straight while balancing on your palms. Bend solely from the elbows, lowering as far as you can, then press up to your original height. Keep your core tight!

Rest for 15 seconds

Reverse/Rear Lunges, as many as you can do in 60 seconds

As you step back, focus on getting 90-degree angles with both the front and back knee. Hands can be on your waist for stability.

Remember to warm up and cool down!

Rowing Machine HIIT

One of the most underestimated pieces of equipment at the gym is the rowing machine. However, the rowing machine is a full-body sculptor that improves posture, strength, and cardiovascular endurance. When used as the basis for a HIIT workout, you are going to burn some serious calories.

Complete the following circuit as written 2-3 times through or pair with another circuit listed here and finish up with a cool-down:

  • Row 30-45 seconds
  • 15-second rest
  • Pushups for 30-45 seconds
  • 15-second rest
  • Row 30-45 seconds
  • 15-second rest
  • Plank for 45 seconds
  • 15-second rest
  • Row 30-45 seconds
  • 15-second rest
  • Triceps Dips for 45 seconds
  • 15-second rest
  • Row 30-45 seconds
  • 15-second rest
  • Plank for 45 seconds
  • 15-second rest
  • Row 30-45 seconds
  • 15-second rest
  • Pushups for 30-45 seconds

Treadmill HIIT

06151703Using a treadmill for your HIIT workout means there is no need for special equipment or planning. Just be sure to have a good pair of running shoes, water, and a towel to soak up sweat.

To do the treadmill workout:

  1. Start by walking fast or jogging for 5 minutes.
  2. Increase the pace to a fast run (for beginners) or an all-out sprint (advanced) for 30 seconds
  3. Walk briskly to recover. The length of recovery should be anywhere from 15 seconds (advanced) to 45 seconds (beginners).
  4. Repeat steps 1 through 3 for several rounds (e.g., 5 for beginners; 10 for advanced exercisers).
  5. Cool down by walking for about 5 minutes. Don’t forget to stretch afterward.

Burpee HIIT

We know what you are thinking. Burpees. Still, a burpee works the triceps, chest, core, legs, and serves as whole-body aerobic resistance training. If you cannot do a proper burpee yet, there are a number of modifications that you can use to match your fitness level. For example, you can leave out the pushup or step back into plank rather than jumping back.

Complete the following circuit 3-4 times, resting 1 minute after the burpees in each round.

Pull-ups (see below)

Reps: As many as possible within 30-40 seconds. Rest for 15 seconds. 

Jumping Jacks

Reps: As many as possible within 30-40 seconds. Rest for 15 seconds.

Burpees

Reps: As many as possible within 30-40 seconds. 

The pullups can be standard bodyweight or assisted. If you don’t have access to a pullup machine or are at home, you can do “Door Pull-ins,” a horizontal pullup alternative that requires a towel wrapped around the doorknob. Place your feet on either side of the door to hold it stable. Grab the towel, lean back knees slightly bent, then use your arms to pull you forward.

Jump Rope HIIT

06151704Even moderately jumping rope incinerates calories, so imagine what happens when you use it as your HIIT finisher in this combination? Plus, you are building agility and quickness.

Complete the following circuit in 4 sets and rest for 1 minute after the finisher each round.

Mountain Climbers

Duration: 60-90 seconds, 15-second rest

Pushups

Duration: 60-90 seconds, 15-second rest

Plank Pose

Duration: 60-90 seconds, 15-second rest

Jump Rope

Duration: 60-90 seconds

The key to getting a lot of benefits from the Jump Rope HIIT circuit is to focus on form and speed. You want to concentrate on properly engaging the muscles of your arms and core throughout the first three exercises. When you pick up the jump rope, your arms are undoubtedly going to be tired, so use the energy remaining in your legs to blast through the finisher with as much power as possible.

Conclusion

Ready to fire up your workout? HIIT is going to make you stronger, faster, and healthier than ever before without needing to spend hours in the gym. Even the busiest of people have time to get fit by using these 5 HIIT workouts that are perfect for all fitness levels!

About the Author:

Eric is the content manager at Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.

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