Are you looking for a way to amp up your workout routine? Do you want to push yourself to your limits and see results fast? High intensity exercises might be just what you need to take your fitness journey to the next level. In this beginner's guide, we'll explore what high intensity exercises are, why they're beneficial, and some exercises you can try to get started.
What Are High Intensity Exercises?
High intensity exercises, also known as HIIT (high intensity interval training), involve short bursts of intense exercise followed by periods of rest or lower intensity exercise. These workouts are designed to get your heart rate up and burn calories quickly. HIIT workouts can vary in length, but typically only last 20-30 minutes, making them a great option for those with busy schedules.
One of the main benefits of high intensity exercises is their ability to increase your metabolism and continue burning calories even after your workout is over. HIIT workouts have also been shown to improve cardiovascular health, increase endurance, and build lean muscle mass.
Examples of High Intensity Exercises
Here are some examples of high intensity exercises you can try:
1. Burpees
Burpees are a full-body exercise that involve jumping, squatting, and push-ups. Start in a standing position, then lower into a squat position with your hands on the ground. Jump your feet back into a plank position, then do a push-up. Jump your feet back to your hands and stand up, jumping at the end.
2. Jumping Jacks
Jumping jacks are a classic exercise that can get your heart rate up quickly. Start with your feet together and arms at your sides. Jump your feet out to shoulder-width apart while raising your arms above your head. Jump back to the starting position.
3. Mountain Climbers
Mountain climbers are another full-body exercise that target your abs, legs, and arms. Start in a plank position, then bring one knee up towards your chest. Quickly switch legs, bringing the other knee up towards your chest while extending the opposite leg back.
4. Sprinting
Sprinting is a great way to get your heart rate up and burn calories. Find a flat, open area and sprint as fast as you can for 20-30 seconds. Rest for 30-60 seconds, then repeat.
Benefits of High Intensity Exercises
In addition to the benefits mentioned above, high intensity exercises can also be done anywhere, with little to no equipment. This makes them a great option for those who prefer to workout at home or are on a tight budget.
Another benefit of high intensity exercises is their ability to be modified to fit any fitness level. Beginners can start with shorter intervals and lower intensity, while more advanced exercisers can increase the duration and intensity of their workouts.
How to Get Started with High Intensity Exercises
Before starting any new exercise routine, it's important to consult with your doctor to make sure it's safe for you to do so. Once you've been cleared, start with shorter intervals and lower intensity to avoid injury. Gradually increase the duration and intensity of your workouts as you get stronger.
Tips for a Successful HIIT Workout
Here are some tips to help make your high intensity workout a success:
- Stay hydrated by drinking plenty of water before, during, and after your workout.
- Warm up for 5-10 minutes before starting your workout to prevent injury.
- Choose exercises that target multiple muscle groups for maximum calorie burn.
- Listen to your body and take breaks when needed.
Question and Answer
Q: What are some other examples of high intensity exercises?
A: Other examples of high intensity exercises include jump squats, box jumps, and kettlebell swings.
Q: How many times per week should I do high intensity exercises?
A: It's recommended to do high intensity exercises 2-3 times per week, with rest days in between.
Q: Can high intensity exercises help me lose weight?
A: Yes, high intensity exercises can help you lose weight by burning calories and increasing your metabolism.
Q: Is it safe to do high intensity exercises if I have an injury?
A: It's important to consult with your doctor before starting any new exercise routine, especially if you have an injury. They can advise you on which exercises are safe for you to do.
Conclusion of What Are Some High Intensity Exercises
High intensity exercises are a great way to get in a quick, effective workout that can help you reach your fitness goals. By incorporating exercises like burpees, jumping jacks, mountain climbers, and sprints into your routine, you can increase your metabolism, improve your cardiovascular health, and build lean muscle mass. Remember to consult with your doctor before starting any new exercise routine, and to listen to your body to avoid injury. With time and dedication, high intensity exercises can help you achieve the results you're looking for.
