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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
High-Intensity Interval Training (HIIT) is a popular and effective form of exercise that alternates between intense bursts of activity and short periods of rest or low-intensity exercise. HIIT workouts are known for their efficiency in burning calories, improving cardiovascular fitness, and boosting metabolism. Here are some effective HIIT workout ideas you can try.
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It consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. You can choose exercises like burpees, mountain climbers, squats, or jumping jacks and perform them in a this format.
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Set up a circuit of different exercises and perform each one for a specific duration (30sec or 1 min) before moving on to the next one. Include a combination of cardiovascular exercises and strength exercises to work different muscle groups.
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Start with a short duration of hiit exercise (20 sec) followed by a brief rest period. Increase the duration of each interval by 5-10 seconds while keeping the rest period constant. Once you reach a peak duration, start decreasing the interval duration until you complete the workout.
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Choose a set of exercises and perform as many rounds as possible within a specific time frame (10-20 min). You can mix bodyweight exercises with cardiovascular movements.
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Combine bursts of intense cardiovascular exercise, such as sprinting, cycling, or rowing, with short periods of active recovery, like slow jogging or walking. Repeat the intervals for a desired duration, gradually increasing the intensity and duration of the high-intensity segments.
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High-intensity interval training (HIIT) exercise combining explosive jumps, push-ups, and squat thrusts for a total body workout that burns calories and boosts cardiovascular fitness.
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Warm up before starting any HIIT workout and cool down afterward. Start with a duration and intensity that suits your fitness level and gradually increase the difficulty as you become more comfortable. Listen to your body, take breaks, and maintain proper form during exercises to prevent injuries.
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