WHAT IS HIGH INTENSITY INTERVAL TRAINING?
HIIT may be thought of as a series of small challenges within a workout. The idea is to push harder for a short duration – 20 seconds to a few minutes – before slowing down for an equal or longer period of recovery.
This back and forth process is repeated during the entire workout, which is generally for 10-30 minutes. The short duration has made HIIT popular with many fitness enthusiasts. Busy people who may not have time to commute to a gym prefer the minimal time expenditure of doing HIIT at home.
Specific activities may include:
- Running
- Brisk walking
- Cycling
- Stair climbing
- Rowing
- Calisthenics such as jumping jacks, lunges, rope jumping
The goal is to raise our heart rate zones to 80-95% of our maximums before we go into the period of slowing down. As with many exercise programs, it is crucial to check with medical professionals before beginning HIIT.
HIIT workouts at home are accessible to people of all fitness levels, Beginners can start with low impact exercise and then progressively increase the intensity as they become more fit.
Interval workouts are highly customizable. We can mix and match exercises, choose different intensity levels and target specific muscle groups to provide variety in our workouts. I have applied HIIT to resistance exercises at home, with dumbbells or resistance bands. This can be done by doing high reps with lighter weights for a minute or two before lowering the intensity.
HIIT is known for its effectiveness in burning calories and promoting fat loss. It also improves cardiovascular fitness as it pushes our heart rates into the high intensity zone, which can help to reduce the risk of heart disease.
Cameron Diaz has reduced HIIT workouts to the most basic and effective (for her) form. Here is her brief video. My former post on her fitness/health routines is shown here.
The remainder of this post will show videos of HIIT training, especially for beginners, and finish with equipment suggestions that may make the process more enjoyable.
VIDEOS
Here is a 20-minute video for beginners, showing 40 second movements (some with light dumbbells), followed by 40 second rest times.
This video shows a sequence of exercise for 45 seconds, followed by 15 second rest periods. For seniors or beginners.
A British couple shows us a 20-second movement / 10 second rest routine. 15 total minutes.
This 20 minute routine calls for sets of 30 seconds of intensity, followed by10 seconds rest
For those who prefer to buy the videos and have them at home to use over and over, here are a few from Amazon. (I am an Amazon associate and am able to place their links into my articles and benefit from any activity on the links, though this has no effect on pricing).
15 minute yoga HIIT, with Maggie Brinkley
Low impact HIIT metabolic workouts for women
EQUIPMENT
Here are some helpful items to make the HIIT experience more efficient, also from Amazon.
Heart rate monitor chest strap
Fitness tracker with 24/7 heart rate
Nordic Track treadmill – I use this model at home for HIIT
FINAL THOUGHTS
HIIT workouts can elevate our heart rates for hours after we finish exercising. This phenomenon, known as excess post- exercise oxygen consumption (EPOC) simply means that we can burn calories after our workout has been completed.
At home, we have total control over when and where to do our workouts, whether an outside run or walk, an inside treadmill or bike routine or an inside high rep dumbbell or resistance band workout.
To summarize, HIIT workouts done at home offer us a convenient, cost – effective and highly efficient way to improve fitness and burn calories.
These workouts are suitable for a wide range of fitness levels and can be tailored to fit into busy lifestyles.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Be well and stay motivated!
