High Intensity Interval Training (HIIT) provides so many great benefits. One that really helps keep people motivated is the fact that they are so fast! You can get the main part of your workout done in just 10 to 15 minutes. The whole point of HIIT is maximising your physical output in a shorter amount of time.
Sure, you can use sprints for your high-intensity training session. But sometimes we crave variety! Mixing up the type of workout you do keeps things interesting and keeps your muscles working hard. Lots of these intervals can be done anywhere, which is perfect if you’re travelling, or when you want to take advantage of a beautiful day!
Before you start any of these intervals, make sure you’ve done a proper warm up and finish each HIIT session with a gentle cool down - trust me this really helps!
Sprinting on a flat surface is a fantastic way to push yourself, but hill sprints add a little extra something to your workout. They can magically combine traditional sprinting with a form of resistance, which can make you work more muscle groups.
Find a hill nearby that provides a slight incline (nothing too steep) and that you can run to the top of in around 30 seconds. Start running on the flat and push yourself to reach the top of the hill as quickly as you can. Walk back down the hill and repeat!
Boxing or Martial Arts
If you’ve never done boxing before, you are about to see how tough it really is! Working in all those jabs, upper cuts and hooks is no easy feat. Lots of girls will tell you boxing is not only a great workout, but it’s also a fantastic way to shake off frustrations from a tough day. You don’t have to set foot in the ring or follow any ‘Rocky’ montages — working a heavy bag or speed bag will definitely get your heart rate going. When you start working the bag, try to put everything you have into those moves!
Skipping is one of those amazing exercises that works lots of different muscles and gets your heart racing. It’s fantastic for your coordination, it’s cheap and you can do it almost anywhere. A skipping rope packs up so neatly, so you can fit it in your suitcase for workouts on holidays or if you travel for work. I love using a weighted skipping rope to help tone while I skip (you can grab my skipping rope here, it comes with a handy storage case!)
If you already have the skipping moves down pat, there is nothing stopping you using them as part of your interval training! Your HIIT workouts can include double-unders (where the rope passes you twice in one jump) or high knees to make it extra challenging.
Jump on a rower and do a 5-10 minute warm up at a lower resistance to wake your muscles up and prepare yourself for a more intense session. Once you’re warmed up, increase the intensity of the rower slightly before you start sprinting. Row as fast as you can for 30 seconds, then slowly or even rest for 30 seconds.
To help keep your intensity up, try putting on your headphones and listening to your favourite tunes (anything with a fast beat will help keep you powering through). Repeat the above interval for around 10-15 minutes before starting on a cool down. Give yourself between 5-10 minutes for cool down.
So girls, have you got a favourite way of getting your HIIT workouts done? Let me know in the comments!
Love, Kayla xx