![]() Again, it’s personal to you, so start with fewer and build up, or repeat fewer times at first. You can watch the video above, but here is an example to help get you started Example Workout. I usually group 6-8 exercises together and then work through them 3 or 4 times in a session. Again, if you aren’t sure exactly what to do or want to see all of this in action. Work out how many exercises you want to include in your workout. If your fitness levels are high, you might want to go in at a full 30 seconds, but be careful not to overdo it, you want to be able to do it all again in a few days! 3. If your fitness levels are low, experiment with short, 10- or 15-second bursts, and increase as you feel more able. You need to think about how long you want each exercise to last – as a rule of thumb, rest time is double the exercise time, so short and sharp is best. (If you don’t have weights, it’s perfectly achievable with just body weight as long as you feel you are pushing yourself and you are out of breath, the exercise is doing the right thing.) 2. It’s amazing how doing resistance work with a heavy weight can get your heart pumping, and increasing the speed of your resistance work will push your heart rate even more. Anything plyometric (involving jumping or hopping) is great, but don’t rule out work with weights as well. Alternating Lateral Squat + Squat Jump 3 Point Lunge Right 3 Point Lunge Left Walk Out Push Up Half Burpee Cross Mountain Climbers Alternating Plank Toe. Your main aim is to get your heart rate up, so figure out some exercises that will help you do that. Lean, healthy, bigger muscles burn more calories, so you can experience fat loss as well as more muscle definition.īringing your heart rate up, then down, then up again, improves your heart health too – it has to be more efficient to keep up with these changes, so the more you change the pace, the more it has to work through its whole repertoire from minimum to maximum effort, fine tuning its efficiency as it goes. After your first circuit of the five moves, rest for 60 seconds. As your muscles work at high intensity, then rest and repeat, they become better and quicker at recovering. After warming up with a light jog or some dynamic stretching, do each move in the workout for 30 seconds. ![]() This is only possible for short bursts at a time, which is why we take rest breaks. Each exercise typically only lasts around 30 seconds (with double the time for rest, so 1 min), and the whole overall workout will usually take somewhere around 20-30 minutes long.īy going ‘all out’ for each high-intensity exercise, you’re pushing your body into what’s called the anaerobic zone, where your muscles are working without using oxygen. So what exactly is HIIT, what are the benefits and how can you create your own home HIIT workout? Certified personal trainer Amy Curtis explains: What is HIIT?Ī HIIT session involves short bursts of intense cardio exercise, followed by a rest period, then repeated. ![]() If you don't have time to go to the gym or go out for a run, you can do a HIIT workout at home quite easily. High Intensity Interval Training (HIIT) is one of the most popular ways to exercise, as it gives great results efficiently and quickly. ![]()
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