What is HIIT?
HIIT stands for High Intensity Interval Training. It’s a style of exercise that alternates short periods of intense exercise (at 90% to 100% of your maximum effort) with short rest periods.
HIIT sessions can be as short as 10 minutes and last up to 30 minutes. This makes them the perfect workout for anyone who is limited on time, but still wants to experience all the positive benefits associated with exercise. As well as the release of endorphins to leave you feeling great, studies have shown that HIIT workouts can burn up to 30% more calories than other forms of exercise (1).
We at SFL have come up with 3 HIIT workouts which require no equipment, other than you, your unstoppable mentality and a timer.
1. Tabata Style
6 Exercises, 4 minutes per exercise, 1 min rest between exercises makes this the perfect 30-minute full body blast.
You will perform each movement at 100% effort for 20 seconds, then take 10 seconds rest. Repeat this 8 times (so you spend a total of 4 minutes on each movement). Then take 1 minute’s rest and move on to the next exercise. Repeat until you have done completed all exercises on the list.
b) Air squats
c) Jack knives
d) Press ups (drop to your knees if you need to)
e) Jumping lunges
f) Russian twists
2. Beat It
40 on, 20 off workout – This is exactly what it says on the tin. You will perform each exercise for 40 seconds followed by a 20 seconds rest. Complete 3 or 4 rounds for a total of 15-20 minutes work (go on, push yourself and go for 4 rounds! You can do it). You complete one exercise after another then take a 1-minute rest between rounds if needed.
a) High knees
b) Jumping squats
e) Leg raises
3. CORE Blaster
30 on 30 off – Perform each exercise for 30 seconds, followed by a 30-second rest Repeat this circuit twice for 20 minutes of pain but one huge step closer to those dream abs!
b) Side plank position with side dips (left side)
c) Side plank position with side dips (right side)
e) Jack knives
f) Walkouts with press up
g) Mountain climbers, alternating knee to elbow, slow
h) Mountain climbers, same knee to elbow, alternating
I) Ab curls
j) Hollow hold
Check out this video for examples!
An important thing to note is that while HIIT workouts are great, they should always be used as part of a structured exercise programme and as an addition to other training methods, such as weight training or sports conditioning. Speak to any of our trainers at SFL for more information or with any questions you may have!
Personal Trainer at SFL