HIIT stands for high-intensity interval training. It is a workout that is designed for those with limited time to exercise, who want to build up stamina and aerobic strength, all without the need for gym equipment. HIIT raises the heart rate to the maximum, with allowing moments of rest in between. The exercises vary, but you will use all parts of your body. This alteration between moderate and high-intensity exercises means you can do more in less time, increase your metabolism through exercise and improve overall health. Here are the top 10 tips for gaining the maximum amount of benefits from HIIT training.

Walk and Sprint

A great one to start with, especially if you are a beginner and don't consider yourself to be super fit, is the walk and sprint. Begin with a 30-second walk, followed by a 30-second sprint. This combination should be repeated up to ten times. As you progress you'll start to feel a burning sensation, and at only five repeats you may think it time to give up, But the more you repeat, the better you will get. Practice is the key to stamina and for a high-intensity workout such as this: the walk and sprint is just the beginning.



Jog and Sprint

Similar to the walk and sprint, think of the jog and sprint as one level harder. This is also a good one to start with if you have moved up in regards to your stamina and need to begin with something a little tougher. As in the walk and sprint, you change at intervals of 30 seconds, jogging, and sprinting. This one is sure to give you a great kick-start and get the blood pumping at a high-intensity training level. This format is great for aerobic capacity and heart rate.



Jumping Jacks

These regular star jumps, or jumping jacks, are great to use as for a quick repeater. This means you perform 50 jumps, followed by just one-minute rest, and repeat the cycle. Your limbs will start to feel extremely heavy but be sure to push through; it will be worth it in the end. Alternatively, you can also do the same set with seal jumps. Seal jumps are slight variations on jumping jacks as you move your arms from out the side to straight out in front of you, instead of from the side to up over your head. Either way, each is beneficial; you could even swap up the jumps to keep you on your toes.



Push ups

The humble push up is a perfect exercise for HIIT training. Remember to you're your body as straight as you can, from the head to the toes, your hand should be slightly more than shoulder width apart. When you begin your push up, try not to let your elbows push out, keep them underneath you, keep your core and buttocks tight and ads braced. Lower yourself down to 90-degree angle or smaller, then return to the start position. Repeat 10 pushups, then take a 30-second break before repeating another ten pushups. Repeat this process ten times, so in the end, you will have done 100 pushups. If you are very fit, and very good at pushups, you can reduce the rest time to 15 seconds in between rounds.



Infinite squats

Squats are hard, no getting around that, but if you don't perform them properly; you lose all the hard work you are doing. To perform a perfect squat stand with your feet hip width apart, toes pointed slightly outward. Looking ahead, pick a spot on the wall; your eye line will stay here for the entire squat. Put your arms straight out in front of you and begin. Act as if you are about to sit on a chair, keeping your back straight and weight distributed through both your heels and the balls of your feet. Squat until the hip joint is lower than your knees, keeping your knees directly over your toes. To return to standing squeeze our glutes, use your core and stand. Do ten squats; rest for 20 seconds then repeat. Reduce your rest time each break.



Push and Squat

The push and squat is a combination of the squats and pushups. Once you have mastered each, you can put them together! Perform ten push ups, followed by ten squats, and then take a 30-second rest, repeat. For a slightly more intense push and squat routine you can alternate one pushup and one squat until you have done 10 of each, then a 30-second rest. Reduce your rest time to 15 seconds if you are conquering this one. This combination would have to be one of the best high-intensity interval training exercises there is in HIIT training.




The burpee is also known as a squat thrust and if often used in strength and aerobic training. There are four positions in the movement. Begin standing: 1 - drop to a squat position with both your hands on the ground in front of you, 2 -kick your feet out behind you while extending your arms, 3 - return your feet to the squat position, 4 - and stand. Repeat ten burpees and take 60 seconds rest, repeat. These are very intense and will push you far in your training.



Sit up and Jump

A really high-intensity training exercise is the sit up and jump. This will definitely have you doubling over after just one round. Begin by performing 10-sit ups, and then straight away perform ten vertical leaps. Make sure when you leap you are jumping as high as you can, but also reaching with your arms at the same time, to extend yourself to be as tall as possible. A harder variation is to do ten pushups, ten vertical leaps and then ten pushups again before you rest. It's a killer, but it'll work.



Pull, Squat and Push

An intense tri exercise repeater is the pull, squat and push. Increasing in x5 repeats, begin with performing five pull-ups, swap to 10 squats, followed by 15 pushups. This one may very well kill you, but don't distress, the repetitive nature of these exercises makes progression your friend. The more you do, the better you will be, and you may even be able to start on a higher number of repeats to begin with. Rest in between rounds. It's up to you how many you can do in one session.



Sprint, Push and Squat

The final tri exercise combination is a hard one: Sprint, push and squat. Run a 15-second sprint, stop and do ten pushups and end with ten squats. Take a 60-second rest and repeat. This kind of high-intensity exercises is perfect for stamina and endurance. It will be hard, but it will definitely pay off in the long run, or even in the short sprint. Your body will adapt and become used to the interval training at a certain level. Therefore you can up the repeats or shorten the breaks to keep it working your body.



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