High intensity interval training workouts

8th_jan_2015

It’s the way of working out that’s grabbed everyone’s attention, PT Ollie Frost explains how to get your HIIT kicks…

“High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A common example would be sprinting for 30 seconds then resting for 30 seconds and then repeating this for a number given times.

HIIT is a great tool to have in your fat loss armory; high intensity exercise boosts your metabolism, improves insulin sensitivity in the muscle and increases fat oxidation essential for your health and fitness goals.

Another great thing about high intensity exercise is that it can be performed almost anywhere with as much equipment or as little equipment as you desire. Below are three different workouts that are aimed at a specific environment all geared towards fat loss and increasing lean muscle tissue.

Complete each exercise in order working maximally for 30 seconds before resting for 30 seconds then move onto the next exercise. Repeat twice until the 8min is up. Before carrying out the below workouts make sure you warm up thoroughly include various dynamic stretches such as lunges, squats, spinal rolls to prevent potential injury!”

8-min home HIIT workout

Equipment: Stopwatch

Exercise selection:

Air squat: stand feet shoulder width apart with your hands on your head. Drop your hips back; bend at the knees pushing your heels into the ground. Make sure your chest is upright and your knees track over your toes.

Alternating lunges: stand feet shoulder width apart, step out one foot at a time landing heel then toe, lower yourself into your back knee almost touching the ground. Push back to the start position then alternate sides.

Push ups: start in a plank position lower yourself down until your chest hits the floor then push back up. Squeeze your abs and glutes tight to increase mid-line stability.

Burpees: from a standing position drop to the floor by kicking your feet behind you touching your chest on the ground. Then quickly return to standing by pressing yourself of the floor then finish the move by jumping vertically before repeating.

8-min gym workout

Equipment: stopwatch, jump rope, Kettle bell, Dumb-bells x2, treadmill (any cv machine)

Exercise selection:

Jump rope (skipping): grab a rope keep your elbows close to your hips keeping your feet together then jump vertically up swinging the rope over your head.

KB swing: stand with your feet shoulder width apart, pull kettlebell up off floor, slightly forward, just above height of ankles. Immediately dip down slightly and swing kettlebell back under hips. Continue to swing kettlebell back down between legs and up. Making sure you keep your head up pulling your shoulder blades back and down to maintain postural alignment.

DB thruster: place your feet slightly wider than shoulder width apart. Hold a dumbbell in each hand with an overhand grip racked on your shoulders. Then squat down pushing your heels into the ground as your stand back up press the dumbbells above your head. Then return dumbbells to start position on the shoulders.

CV Bike, treadmill, row: Choose any of the following cardio vascular machines available to you and work maximally for 30 seconds before taking a rest.

8-min urban workout

Equipment: park bench, stopwatch

Box jumps: place your feet shoulder width apart. Stand a foot away from the object (wall, park bench etc.). Initiate the movement by pushing your hips back and keeping your chest and eyes up. Swing your arms back until they reach full extension before throwing your arms forward quickly as you jump onto the object. Stick the landing in partial squat and arms above eye level.

Mountain climbers: start in a front plank position. Bring the knee of one leg up towards the chest as though taking a step up, Switch legs as though climbing steps. Make sure weight is evenly distributed between hands and feet. Brace your abs and squeeze your glutes to maximize midline stability.

Shuttles: set out two markers 10m apart. Move as quickly as possible between both markers for the given time.

Plank: Facing the floor, get onto your hands and toes, placing your elbows on the floor. Imagine pulling your belly button into your spine and squeeze your glutes to create body tension. Your body should be in a straight line. Hold this position for 30 seconds.

“In summary HIIT is a great way to get in shape, it’s very time efficient and requires little equipment; all you need fundamentally is a stopwatch. High intensity training is only suitable for individuals who have been exposed to regular training for a prolonged period of time, as the workouts should be performed maximally to maximize benefits.”