This HIIT routine is a great way for beginners to include a quick workout in their packed day. Since you are the one who sets the pace, it can be as challenging as you want it to be.
What is HIIT?
HIIT or High Intensity Interval Training, is a cardio exercise with short periods of intense anaerobic training followed by very short recovery periods. It is immensely beneficial not only for your cardiovascular system but also improves your insulin sensitivity and assists in weight loss (Ref1).
Do’s & Dont’s
- It is extremely important to warm-up before starting this routine
- Keep a stop-watch or timer running alongside. Counting down seconds on your own is not reliable
- Focus on your form. Even if you are falling behind on time, complete each repetition in good form. You will improve your speed in no time
- Get rest and recover. During the workout, resist the temptation to skip the recovery times. You need those few seconds to replenish your cells with energy, else fatigue will set in quicker compromising your form. This can result in injuries. Also overall an HIIT routine is very taxing on the body. You can skip your cardio in the gym in the weeks that you decide to do HIIT
Duration: 15 minutes (includes 5 mins of warm up)
Frequency: 4 days per week
- 30 High Knee Jumps
- 10 Burpees
- 10 Lunges off each leg
- 40 secs Plank
Rest 10 secs between each exercise.
Rest for 20 secs when the routine is completed before starting it all over again.
Try to repeat as many times as you can in 10 minutes. When you are able to repeat this 3 times comfortably in 10 minutes, it is time to move to a more difficult routine.
HOW TO DO:
HIGH KNEE JUMPS
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Ref1: Jelleyman C, Yates T, O’Donovan G, Gray LJ, King JA, Khunti K, Davies MJ (November 2015). “The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis”. Obes Rev (Meta-Analysis) 16 (11): 942–61