Are you tired of your old workout routine and looking for a new challenge? High intensity interval training (HIIT) might be just what you need. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of workout can be extremely effective for improving cardiovascular health, building muscle, and burning fat.
However, starting a new workout routine can be intimidating, especially if you're not sure where to begin. You may have questions about the best exercises for HIIT or how to structure your workout. That's why we've put together this guide to the top HIIT workouts.
Tabata
Tabata is a popular HIIT workout that involves eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. You can choose any exercise for your 20-second intervals, but some popular options include squats, burpees, and mountain climbers. This workout only takes four minutes, but it can be incredibly challenging.
Personally, I love doing Tabata workouts with burpees. I start with a warm-up of jumping jacks and lunges, then do eight rounds of 20 seconds of burpees followed by 10 seconds of rest. It's a tough workout, but I always feel accomplished afterwards.
EMOM
EMOM stands for "every minute on the minute." In this HIIT workout, you perform a specific exercise at the beginning of every minute and rest for the remainder of the minute. For example, you might do 10 push-ups at the beginning of every minute, then rest for the remaining time until the next minute starts.
One of my favorite EMOM workouts is the "Death by Burpees" workout. Start with one burpee at the beginning of the first minute, then add one burpee every minute until you can no longer complete the required number of reps in the given time. It's a killer workout, but it's also incredibly satisfying to push yourself to your limits.
Pyramid
The pyramid workout is a HIIT workout that involves gradually increasing and then decreasing the amount of time you spend on each exercise. For example, you might start with 10 seconds of high knees, then increase to 20 seconds, 30 seconds, and so on until you reach a peak time (like 60 seconds), then decrease back down to 10 seconds.
This workout can be customized to fit your fitness level and the exercises you enjoy. You can choose any exercise for your pyramid, such as jumping jacks, squats, or push-ups.
AMRAP
AMRAP stands for "as many rounds as possible." In this HIIT workout, you perform a specific set of exercises for a set amount of time (usually between 10 and 20 minutes) and try to complete as many rounds as possible within that time frame.
A great AMRAP workout is the "Cindy" workout, which involves five pull-ups, 10 push-ups, and 15 squats. Set a timer for 20 minutes and try to complete as many rounds of this circuit as possible. It's a tough workout, but it's also a great way to build strength and endurance.
Question and Answer
Q: How often should I do HIIT workouts?
A: It's recommended to do HIIT workouts 1-2 times per week, with at least 24 hours of rest in between workouts.
Q: Can HIIT workouts be modified for beginners?
A: Yes, HIIT workouts can be modified to fit any fitness level. You can decrease the intensity or duration of the exercises, or choose low-impact exercises like walking or cycling.
Q: Are HIIT workouts safe for people with injuries?
A: It depends on the injury. Consult with a doctor or physical therapist before starting a new workout routine, and be sure to modify exercises as needed to avoid aggravating the injury.
Q: Can I do HIIT workouts at home?
A: Absolutely! Many HIIT workouts require little to no equipment and can be done in a small space, making them perfect for home workouts.
Conclusion
High intensity interval training can be a great way to challenge yourself and improve your fitness. With these top HIIT workouts, you can build strength, burn fat, and boost your cardiovascular health. Remember to always warm up before your workout, listen to your body, and modify exercises as needed to fit your fitness level and any injuries. Happy sweating!
