Good HIIT workouts need to target both muscle groups, but preferably in different sections of the body. You should alternate muscle parts in a circuit, with short periods of high intensity (or super-high intensity) followed by shorter bouts with moderate or low intensity. This forces your body to change its energy flow and shift into effective stress on your muscles. In order to succeed at triggering your body’s recovery process, you need to provide plenty of rest between sessions.
The two most common types of HIIT workouts include cardiovascular exercises and weight training. Cardiovascular exercises burn off calories and build lean muscle tissue. They do this through blood circulation and increased metabolism. Weight training exercises work out the larger muscle groups of the body, allowing them to become larger and stronger.
Be careful when choosing a HIIT routine and make sure to try several different ones before settling on one that is right for you. If possible, work out in a warm-up period and then follow a steady rate of exercise for the entire workout. If you don’t feel confident, you can skip the warm-up or the workout can be split up into two parts. Either way, however, make sure the first part is done before any other exercise.
Once you have chosen a workout routine that you are comfortable with, you will need to find a suitable gym for your stay. HIIT workout gyms usually have different types of equipment, so it is important to consider your goal as well as fit your schedule into the gym.
For example, if you plan on hitting the gym three times per week, then you definitely want to find one that offers a space that allows you this frequency. There are plenty of HIIT gyms that offer spacious spaces so try to look at each one carefully to ensure that you are getting the workout you need.
3 Examples Of High-Intensity Interval Circuits:
3. Radio And Muscular For The Whole Body
Equipment: none, with bodyweight.
Principle: perform the movements of the first exercise as quickly as possible for 30 seconds, immediately follow with the second exercise, also for 30 seconds. Once the 10 exercises have been done, take 30 seconds of rest and repeat this round twice more.
Time of intense work: 30 seconds
Recovery time between each exercise: none
Recovery time between each round: 30 seconds
Number of laps: 3
The total duration of the circuit: 16 minutes
- Jumping Jack
- Wide push-ups
- Dynamic knee raises
- Mountain Climbers
- Squat jumps
- Triceps push-ups
- Jumping Lunges
- Jumping jacks
2. Specific To The Upper Body
Equipment: a bench and a pull-up bar (or a table or rings).
Principle: the objective is to take as little time as possible. A round is composed of 4 exercises focused on the upper body. For the first round, perform 25 movements of each exercise, then 20 for the second round, 15, 10, and finally 5 for the last round. There is no set rest time between each exercise, it depends on each person’s abilities.
The total duration of the circuit: variable according to the recovery time taken and the speed of the movements.
Number of rounds: 5
The number of repetitions: 5
1st round: 25 movements for each exercise
2nd round: 20 movements
3rd round: 15 movements
4th round: 10 moves
5th round: 5 moves
- Decline push-ups (feet on the bench)
- Dips (hands on the bench)
- Shoulder width push-ups
- Pull-ups or horizontal pull-ups (under a table or with rings)
1. Indoor, Lower Body Oriented
Equipment: weight machines available in health clubs.
Principle: do 10 repetitions of each exercise in order, with 1 minute of rest between each exercise. Once the 7 movements are completed, take 2 minutes of rest. Repeat 2 times.
Number of repetitions for each exercise: 10 repetitions
Recovery time between each exercise: 1 minute
Recovery time between each round: 2 minutes
Number of rounds: 3
- Barbell squats empty or lightly loaded
- Leg press
- Leg extension
- Seated calves (or calf push)
- Leg curl
- Walking lunges with dumbbells in each hand
- Straight legged deadlift
Before you leave the house to go workout, make sure you pack a snack and drinks that are easy to grab. A bottle of water is always handy, so keep that with you. Take along a foldable cooler if there is a need for it. If you have a favorite beverage or snacks during the day, keep them nearby so you can access them when you need them. You might also need your prescription medication if you are going to be working out alone so bring it along too.
The workout routine you choose should involve your entire body. Don’t just focus on one part of your body such as your chest or arms. You need to be fully rounded during your workout too as opposed to working for only one muscle group. This will help you avoid unnecessary muscle fatigue and keep you from getting hurt. It will also allow you to get the best possible results.
Finally, make sure you stretch before and after your workouts. Stretching is vital not only for comfort but for good cardiovascular health as well. If you have limited time, try skipping the warm-ups and stretches as much as you can. When you feel tired, it is best to make sure you get the most out of your HIIT workouts by focusing on the cool down and stretching. This will ensure that you have the most benefits out of your workouts and can get back to doing them again in the future.
P.S: The movements must be executed perfectly to avoid injury. We are not working on the speed of execution here. The load for each exercise should be defined according to your abilities.
With these three examples of HIIT workouts in circuit form, you can see that you have a wide range of options for having fun and creating a different circuit for each of your sessions. It’s impossible to get bored!