High Intensity Interval Training (HIIT for short) uses high-intensity training sessions alternating with short periods of rest to maximize calorie consumption and cardiorespiratory fitness – in half the time of regular cardio training.
Cardiorespiratory fitness indicates how well breathing and blood circulation are able to supply the body with oxygen.
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No matter how short this workout may be, sometimes there isn’t enough time to drive to the gym. Or you just don’t feel like investing time and money in the gym.
That’s where HIIT comes in handy! The Online platform ‘Insider’ asked three fitness experts which ones HIIT workouts Do them at home to keep fit or get in shape.
1. How PAUL helps you with sports
Certified personal trainer Dani Singer developed the PAUL method for people who want to do a quick 10-minute workout at home. And this is how it works:
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Choose one exercise for each of the following four categories:
P – Plyometric cardio (e.g. jumping jacks)
A – Abs (e.g. plank)
U – Upper body (e.g. push-ups)
L – Lower body (e.g. squats) - Set a timer that beeps every 30 seconds (alternatively, an online interval timer is also possible)
- Perform each exercise for 30 seconds, changing exercises each time you hear the timer beep.
- After you complete all four exercises, rest for 30 seconds and then start again until you reach 10 minutes.
Tip: For maximum effect, we recommend that you complete three sessions, giving you 30 minutes of training.
In the video: PAUL workout “Propeller”
In the video: PAUL workout “Scissors”
In the video: PAUL workout “Sky Diver”
2. HIIT: Sport for beginners and advanced users
Geoff Tripp, also a certified personal trainer, prefers a different form of high intensity interval training at home.
His favorite is a variable rep workout that is suitable for both beginners and advanced users.
These five exercises are his secret weapon – depending on your level, you perform fewer or more repetitions:
- Jumping Jacks: 20 or 40 repetitions
- Squats: 10 or 20 repetitions
- Push ups: 10 or 20 seconds
- Plank hold: 30 or 40 seconds
- Single leg glute bridge: 5 or 10 repetitions per leg
Tip: Those just starting out can stick with the lower number of repetitions, while those more advanced can opt for the higher number.
Complete the routine three times with a 30 second rest between rounds.
In the video: HIIT training for beginners and advanced users
3. Three exercises and a HIIT miracle
Fitness expert Dempsey Marks has developed an at-home HIIT workout that takes no longer than ten minutes.
It’s best to set a timer to stop the time. Until the alarm goes off, the fitness coach says you should repeat this series of exercises as often as possible:
- 40 Speed Skaters
Feet hip-width apart. Jump from the center alternately to the right (landing on the right foot, left leg crossed diagonally behind) and left (landing on the left foot, right leg crossed diagonally). Arms swing. -
10 burpees
Stand with your feet hip-width apart, squat down, place your hands on the floor shoulder-width apart next to your feet. Jump back and land in a plank. Do the push-up and lie on the floor. Push up, return to your hands and jump up. Back into the squat and repeat the process. -
15 leg and hip lifts
Lie on your back with your hands under your hips. Press your lower back into the floor and move your legs up and down. Keep your legs straight and your ankles close together. Return to starting position. Press your heels straight up as if you wanted to immortalize your footprint on the ceiling.
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