HIIT: What Is It And How Do I Do It?

High Intensity Interval Training is something you may already implement into your training.

If you are looking for a HIIT Session to undertake, then scroll to the bottom of this page where I have included an example session.

It also may be something you have considered and do not know where to start.

Here we have a man expertly demonstrating social distancing whilst exercising

HIIT is determined as “a cardiovascular exercise strategy which alternates of periods between intense anaerobic exercise and short recovery times“.

Cardio Or Weights? Which Is Better?

In other words, you exercise as hard as possible and then.. just as you feel like you can breathe again.. you do it all again.

Gruelling. But effective.

You can undertake HIIT in a variety of formats and the best thing is, you can do it in your living room or garden.

You do not need any equipment.

You can complete a good HIIT Session in under 15 minutes.

Finding the motivation to exercise at home is hard, the same way as it can be working from home.

But you can do it.

If you are an able bodied person – Literally, there is no reason why you can’t.

HIIT can last anywhere from 10 minutes to an hour but I find about 15-30 minutes is the sweet spot.

If you are working at a high tempo you will burn more fat and calories.

What Exercises Should I Complete?

  • Squat variations
  • Press ups
  • Sit ups & other abdominal exercises
  • High knees
  • Lunge variations
  • Star jumps

These are just a few of the exercises you can choose from.

Full Body weight Chest Workout From Home

You can start off lighter, slower, with longer rest periods in-between and work your way up to becoming an iron man or iron woman or iron binary individual if you can be consistent.

Or you might just want a quick and effective way to shift some excess pounds.

There is no pressure to be an expert. Start small and work towards more sets.

Just trying your hardest at something, no matter what the result is better than not trying.

Example session:

  • 30 second march
  • 30 second high knees
  • 30 second star jumps
  • 30 second jump squats
  • 30 second forward lunge left leg
  • 30 second forward lunge right leg
  • 30 second press ups
  • 30 second plank hold

Rest times and sets:

  • Rest 10-15 seconds inbetween each exercise
  • Rest for 2 minutes at the end of all sets then start again from the top
  • Repeat for 2-4 sets (depending on level of conditioning)

The exercises can be changed and edited to your personal preference, but the rest time and number of exercises should roughly remain the same.

>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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