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Best HIIT workouts

Best HIIT workouts

High-Intensity Interval Training is a workout regiment that combines short blasts of hard exercise, followed by a gap of rest or soft exercise. In this regiment, the intensity of the workout keeps fluctuating between high and low.

During the high periods, one is expected to use the entire bulk of his power and energy. Then, the routine switches to the low period, during which one can reserve his energy. The process is repeated again and again until exhaustion.

This ensures that a high-intensity level is preserved throughout the routine.

Let us take a look at four of the best HIIT routines popular today.

 

The four by four routine

 

This routine comes highly recommended by the Norwegian university of science. We can use this technique in any form of exercise, be it running, push-ups, squatting or lifts. It starts with a warm-up of about ten minutes, followed by the first interval of an intense four-minute workout. During this interval, the heart rate may go up to 85-95 per cent, making you too breathless to speak. This is followed by three minutes of low intensity, during which you might be able to talk but definitely not sing or shout. The heart rate during the low-intensity period is generally around 60 per cent. Then, a five minute cool down period, following up to another warm-up. This is repeated for three rounds to complete the routine.

  • 10-minute warm-up, gradually increasing intensity
  • 3-4 minutes of highest intensity at 85-95 %
  • 3 minutes of low intensity at 60 %
  • 5 minute cool down period of average intensity

 

The Tabata protocol

 

The Tabata protocol, created by Izumi Tabata, focuses mostly on the use of your leg muscles. This speed based regiment is best applied on stationary bikes, rowing machines or any workout equipment that allows you to increase the level of resistance.

We can start the protocol by warming up for 2 minutes at an average pace. Then, increase the level of resistance and pedal for 20 seconds at 100 per cent intensity. During this period, we should use the full force of our legs to implement the highest speed.

After this, pedal at a slow pace and ease into a gradual decline of speed. Repeat the process one more time, 20 seconds of high speed, followed by 10 seconds at a declining rate. Finally, decrease the resistance level to 0 and pedal slow for 2 minutes to end.

The Tabata routine lasts 8 minutes per workout and is designed to be performed at three-day intervals.

  • 2 minutes of warm-up gradually increasing pace
  • 100 % speed at the highest possible resistance for 20 seconds
  • 60 % speed for 10 seconds of recovery
  • repeat the interval
  • Slow pacing for 2 minutes to end

Sprint Interval HIIT routine

 

Even though this is the most basic form of HIIT workout, it is arguably one of the most effective. The objective of this routine is to increase your endurance level slowly but surely. To achieve this routine, we need to use a treadmill.

To start, we perform a warm-up of about 1 minute, during which we run at a moderate pace. This is followed by 35 seconds of hard sprints at 100 per cent force. Then, we follow a period of ease for around 25 seconds, using a relaxed amount of energy. The cycle is repeated for ten rounds to complete the routine.

  • 1 minute warm-up at an average speed
  • 35 seconds of high intensity
  • 25 seconds of relaxed intensity
  • Repeat the cycle 10 times

Strength training HIIT

 

This HIIT routine and some  LIIT workouts are specifically designed to boost your muscle power and includes a combination of lifts, punches and sprints.

We will require some light dumbbells and a treadmill for this routine.

To start, we hold a dumbbell in each hand and bring our arms upwards, keeping our elbows bent. We perform a series of punches for as many rounds as possible in 45 seconds with our palms facing down.

Then, we catch a 15-second break and take deep breathes.

We then hop on the treadmill and sprint at 100 per cent capacity for 45 seconds, followed by a 15-second break.

Next is a series of single-leg lunges while holding a dumbbell in each hand. We do this for 45 seconds, followed by 15 seconds of rest.

Finally, we do a series of squats holding a dumbbell in each hand. While at the peak of the rising action, we press the two dumbbells together over our head, locking our arms at full stretch. We do this for 45 seconds and take a 1-minute rest afterwards.

The entire cycle is repeated four times to complete the routine.

  • Hold a light dumbbell in each hand and perform punches for 45 seconds
  • 15 seconds of rest
  • 45 seconds of sprinting on a treadmill at 100 per cent energy
  • 15 seconds of rest
  • Single leg lunges for 45 seconds while holding dumbbells
  • 15 seconds of rest
  • Alternate squats for 45 seconds while holding dumbbells
  • 1 minute of rest
  • repeat the cycle 4 times

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Best HIIT workouts

Lift weights

High-Intensity Interval Training is a workout regiment that combines short blasts of hard exercise, followed by a gap of rest or soft exercise. In this regiment, the intensity of the workout keeps fluctuating between high and low.

During the high periods, one is expected to use the entire bulk of his power and energy. Then, the routine switches to the low period, during which one can reserve his energy. The process is repeated again and again until exhaustion.

This ensures that a high-intensity level is preserved throughout the routine.

Let us take a look at four of the best HIIT routines popular today.

 

The four by four routine

 

This routine comes highly recommended by the Norwegian university of science. We can use this technique in any form of exercise, be it running, push-ups, squatting or lifts. It starts with a warm-up of about ten minutes, followed by the first interval of an intense four-minute workout. During this interval, the heart rate may go up to 85-95 per cent, making you too breathless to speak. This is followed by three minutes of low intensity, during which you might be able to talk but definitely not sing or shout. The heart rate during the low-intensity period is generally around 60 per cent. Then, a five minute cool down period, following up to another warm-up. This is repeated for three rounds to complete the routine.

  • 10-minute warm-up, gradually increasing intensity
  • 3-4 minutes of highest intensity at 85-95 %
  • 3 minutes of low intensity at 60 %
  • 5 minute cool down period of average intensity

 

The Tabata protocol

 

The Tabata protocol, created by Izumi Tabata, focuses mostly on the use of your leg muscles. This speed based regiment is best applied on stationary bikes, rowing machines or any workout equipment that allows you to increase the level of resistance.

We can start the protocol by warming up for 2 minutes at an average pace. Then, increase the level of resistance and pedal for 20 seconds at 100 per cent intensity. During this period, we should use the full force of our legs to implement the highest speed.

After this, pedal at a slow pace and ease into a gradual decline of speed. Repeat the process one more time, 20 seconds of high speed, followed by 10 seconds at a declining rate. Finally, decrease the resistance level to 0 and pedal slow for 2 minutes to end.

The Tabata routine lasts 8 minutes per workout and is designed to be performed at three-day intervals.

  • 2 minutes of warm-up gradually increasing pace
  • 100 % speed at the highest possible resistance for 20 seconds
  • 60 % speed for 10 seconds of recovery
  • repeat the interval
  • Slow pacing for 2 minutes to end

Sprint Interval HIIT routine

 

Even though this is the most basic form of HIIT workout, it is arguably one of the most effective. The objective of this routine is to increase your endurance level slowly but surely. To achieve this routine, we need to use a treadmill.

To start, we perform a warm-up of about 1 minute, during which we run at a moderate pace. This is followed by 35 seconds of hard sprints at 100 per cent force. Then, we follow a period of ease for around 25 seconds, using a relaxed amount of energy. The cycle is repeated for ten rounds to complete the routine.

  • 1 minute warm-up at an average speed
  • 35 seconds of high intensity
  • 25 seconds of relaxed intensity
  • Repeat the cycle 10 times

Strength training HIIT

 

This HIIT routine and some  LIIT workouts are specifically designed to boost your muscle power and includes a combination of lifts, punches and sprints.

We will require some light dumbbells and a treadmill for this routine.

To start, we hold a dumbbell in each hand and bring our arms upwards, keeping our elbows bent. We perform a series of punches for as many rounds as possible in 45 seconds with our palms facing down.

Then, we catch a 15-second break and take deep breathes.

We then hop on the treadmill and sprint at 100 per cent capacity for 45 seconds, followed by a 15-second break.

Next is a series of single-leg lunges while holding a dumbbell in each hand. We do this for 45 seconds, followed by 15 seconds of rest.

Finally, we do a series of squats holding a dumbbell in each hand. While at the peak of the rising action, we press the two dumbbells together over our head, locking our arms at full stretch. We do this for 45 seconds and take a 1-minute rest afterwards.

The entire cycle is repeated four times to complete the routine.

  • Hold a light dumbbell in each hand and perform punches for 45 seconds
  • 15 seconds of rest
  • 45 seconds of sprinting on a treadmill at 100 per cent energy
  • 15 seconds of rest
  • Single leg lunges for 45 seconds while holding dumbbells
  • 15 seconds of rest
  • Alternate squats for 45 seconds while holding dumbbells
  • 1 minute of rest
  • repeat the cycle 4 times

What Makes a Good Personal Trainer?

Weight Loss

 

Have you been planning to hire a personal trainer to get in shape? But also been wondering what kind of trainer you should spend your money on? This write-up should help you find that perfect personal trainer to cater to your needs.

 

Here’s a list of some traits you should be looking for if you’re thinking of hiring a personal trainer:

 

  • They Have a Good Level of Focus

 

A London personal trainer could exhibit a character of some sort. But the focus should be on every aspect they take part in. Their expertise could be in weight-loss, cardio, or muscle build-up, but one thing to look for in them is their mental level and sense of focus.

 

  • Their Interactive Capabilities are Exceptional 

 

What’s good for a trainer if they do not have proper communication skills? For a personal trainer to thrive in their profession, they need to have adequate communication skills with their clients.

They need to be selling their business model through their speech methods.

 

A friendly and cheerful trainer could give you that boost of motivation and help you go that extra mile.

 

  • Their Level of Confidence

For a client to be excited about their workout sessions, their personal trainer should also show some sense of confidence in them. This could prove vital in helping them manifest their goals during their road to a healthy lifestyle.

 

  • They Give You Assignments 

Clients do not live at the gym. They need to juggle their personal lives with their training lives since they also have responsibilities as adults. Trainers should give their clients some extra assignments so that they can perform those tasks at home while they’re away from the gymnasium.

 

  • Their Level of Honesty 

Trainers should be straightforward if their clients are doing a workout session in the wrong way. They shouldn’t hold back in giving pointers so that their clients achieve the correct form. But they shouldn’t be harsh on their clients and should avoid hurting feelings.

 

  • Flexibility 

Flexibility is an important characteristic of a personal trainer because being able to think on your feet to solve problems is pretty much essential.

 

Being quick to change to an alternative exercise if they don’t feel comfortable makes a difference in the long run.

 

Flexibility also involves being able to accept when a client changes their schedule. So time management could prove vital in the road to a personal trainer’s success.

 

Conclusion

 

In general, a personal trainer should have the ability to be an overall good teacher.

 

There’s only so much a trainer could reach their clients. If they want to see significant results, then they need to teach them to train outside of private sessions.

 

Also, the clients who get to see real results are the ones who will go that extra mile to set and achieve more goals even after their initial goals are achieved.

 

So a trainer-client relationship should be a two-way street and should build off of each other.