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HIIT Example Workout

Who is ready for another example HIIT workout? Did you try the first one? If you did, I’m sure you felt it. In a good way of course. If you didn’t, what are you waiting for? Well, read this next example and try it!

Before we get started though, I want to make sure everyone knows the basics.  Interval training is very different from cardio. While cardiovascular workouts work your body aerobically over a long period of time, HIIT workouts work anaerobically, without oxygen, for short burst of time with recovery rests in between. The idea is to go as hard as you possibly can for 2 minutes or so and then rest for 30 seconds. This method of exercising really burns a lot of fat and will for some time after you finish your workout.

Example Workout #2

Warm-up: I will repeat myself a thousand times before I forget this. The warm-up is crucial. It is absolutely key to prepare your body for the HIIT workout you are going to do. HIIT workouts are intense purposefully. You are trying to be absolutely out of breath. In order to do that, you have to go 101%. For that reason, you need to set your body up and prepare it for what you are about to endure. If you stretch and warm-up well, then you can really perform to the best of your ability when you start your drills.

Warm-up ideas: Some great ideas for a warm-up are to do exercises that could be done during a HIIT drill, but at a little lower pace. Some examples are jumping jacks, running in place, butt kickers, high knees, squats, and even things like jabs to prepare the arms. The warm-up should last about 5 minutes and then you should stretch. Some key muscles to stretch are the back, glutes, quads, hamstrings, and calves. These are key to HIIT workouts because a lot of times they include plyometric-like exercies. Once you finish your warm-up and stretch, you are ready to begin.

Drill 1:

  • 30 second squat jacks
  • 30 second push-up into side plank
  • 30 second high knees
  • 30 second jump rope (if no jump rope, do butt kickers, or get creative and do your weakness! My weakness is burpees.)

Rest for 30-45 seconds.

Drill 2:

  • 30 second burpees
  • 30 second sprint
  • 30 second wacky jacks
  • 30 second moving push-ups
  • 30 second mountain climbers on ground

Rest for 30-45 seconds.

Drill 3:

  • 30 seconds worth of tucks jumps (as many as possible)
  • 30 second suicide drills
  • 30 second scissor legs and arms
  • 30 second squat and jumps

Rest for 30-45 seconds.

Repeat 2-3 times depending on how advanced you are.

Don’t forget the cool down! If you do, you will feel it. It is like the stretch! Important to let the body and muscles stretch along with lowering your heart rate so that you can go back to a normal state. You need your muscles to slowly deplete the lactic acid that has built up and deliver more blood to the heart. In this way, you will not feel nauseous, light-headed, etc. after your workout!

Bottom Line

The bottom line is you can read about HIIT workouts and interval training all you want, but the next step is to go out there and do it. Give it a try! What do you have to lose? If you have any questions or comments, leave them below!


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