You’re a busy person with a lot on your plate each day. You don’t have time to exercise, right? Wrong.
There’s an alternative to spending hours of your day going to the gym. High Intensity Interval Training (HIIT) is the answer. Research has shown that short, but intense workout sessions do just as much, if not more, for your body than spending an hour at the gym.
The idea with HIIT is to give all your energy to a 10 minute or less workout instead of spending hours hitting the gym — and you get the same results.
Ready to give it a try?
The great thing about HIIT is that you usually don’t need any equipment. There are also plenty of exercises to choose from, so you can really form a workout that suits your needs. By choosing exercises that target each part of your body, this quick routine will give you a full-body workout in no time.
For cardio, you can do jumping jacks or burpees. To work on those arms, try push-ups or arm circles. On leg day, work on squats and wall sits. To tone your core, try leg raises or bicycles — and this is just the beginning of the list! There are endless exercises that are short and sweet but will still push your body and get you in shape.
To customize your workout even more, you can add weights as you get stronger. If you don’t have real weights, just use water bottles or a canned item. The great thing about HIIT workouts is that you don’t need a lot of time, money or equipment.
Here’s One to Try
HIIT is sounding pretty great, isn’t it? If you want to try out HIIT for yourself, here’s a quick workout you can do in the morning to start your day.
You’ll do one, two or three reps of one sequence. How many reps you do depends on the amount of time you have and your current level of strength and endurance. Remember to push yourself, as this is supposed to be high intensity, but don’t be afraid to start small and build up as you get stronger. That is totally normal and better for you than pushing your body too far too soon.
The exercises you’ll do for this exercises are jumping jacks, push-ups, squats and a plank hold. The circuit is:
- 15 jumping jacks
- 15 push-ups
- 15 squats
- 30 second plank hold
Remember, the point of HIIT is to keep it high intensity for a short period of time. This workout should only take a few minutes, and you shouldn’t be resting too long between exercises get the most out of it. Shoot for a 2:1 rest ratio — that means if you push it hard for one minute, resting for 30 seconds gives you time to catch your breath, have a sip of water and get right back into the exercise.
Did that feel like a full hour at the gym? Are you sweating? Chances are, it kicked your butt! That’s what HIIT is meant to do.
Other Helpful Hints
If you love HIIT and really want to commit to an exercise regime, there are smartphone apps you can use to keep you on track. Some apps will give you the workout and time you, while others simply act as your timer so you can choose your own exercises. These apps will help you stay on track and make sure you aren’t resting for too long, which would take away from your workout.
There are also tons of YouTube videos and blogs that offer countless different HIIT workouts, varying in length, style and focus area. If you want to try new things and see what else is out there, don’t be afraid to explore and see what others are doing.
10 Minutes Is All You Need
HIIT is the answer to every busy person’s problem — sorry, no more excuses about not exercising.
By giving it your all for only 10 minutes a day, you can get the same results you would after a day of driving to the gym, waiting for the machine you want, exercising, changing and driving home. What could be better? You’ll be your strongest and most confident self once implementing a HIIT workout into your daily routine.