Feel free to move back and forth between the different modifications shown as you need to; whatever you do, just make sure that you're pushing yourself. Workout Structure After a cardio warm up, we jump right into the HIIT workout, which uses intervals of 20 seconds on, 10 seconds active rest, three times through for each set.

The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. Cool down and stretch is included. Printable HIIT Workout: 20 Seconds on, 10 seconds rest, x 3 per exercise Jump Squat Front Kick Push Ups Jumping Lunge Skip Jump X Burpee just 2 rounds since I set my timer wrong; lucky you :.

I really loved this workout; it kicked my butt. The "squat drop ankle tap" move really snuck up on me, as did the broad jumps they always do. I think I will do this again with you guys once we've released it.

However, you need to think long term. Properly preparing your body for movement is key. Focus on improving your mobility, stability, strength, and cardiovascular fitness. This will eventually allow you to do any physical activity you choose.

Before diving into tough exercise, spend six to 12 months or more doing the following:. Putting in time on the front end will better prepare your body for fitness, while reducing injuries. Check out more from the UC Davis Sports Medicine Learning Center. This blog was reviewed by Judd Van Sickle , who manages the sports performance program for UC Davis Health.

He guides everyone — from those just getting started with exercise to professional athletes — on ways to improve their fitness. menu icon Menu. Cultivating Health. Enter search words search icon Search × Enter search words Subscribe to Cultivating Health Subscribe to our blog and receive notifications of new stories by email.

Please retry. What is an example of a high-intensity workout? Read more: 7 Benefits of High Intensity Interval Training Can high-intensity exercise really be dangerous? Are there any fitness trends that concern you?

Why is it a problem for an inactive or casual fitness person to do intense fitness activities? Can high-intensity exercise improve fitness? What are some tips for someone who is inactive but wants to be fit?

It's comprehensive, with handy timers counting to each breather, so you can go at your own pace! It's only five minutes long, but don't let that fool you — it's still a hard HIIT workout.

From skaters to side-climbers a variation of mountain climbers , you'll repeat a five-move circuit twice through for a properly good sweat sesh. Another Bowflex goodie, this HIIT workout session combines moderate-intensity exercises with high-intensity exercises for a proper cardio burn.

Equipment : None. If you're looking for a lightning-quick and easy-to-follow HIIT sesh from the King of HIIT, look no further. Five exercises repeated four times, working for 20 seconds on with 10 seconds rest, plus Joe's good-humoured pepping up. Trust us. Duration: 10 minutes.

Equipment: No equipment. No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping.

Want more HIIT workouts for beginners? Just take your recovery break sooner, then join into the next exercise. Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness — all from the comfort of your own home!

Expect jumping jacks, side plank rotations, half- burpees and a good ol' forehead sheen to boot. Designed specifically for women, and in particular new mums, this minute HIIT workout is a life- and time--saver. You'll be moving through eight exercises in circuits of 15 and 10 reps.

Challenging, but doable. Duration: 15 minutes. She's the PT YouTube loves and she does not take any prisoners when it comes to home workouts. Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle.

Make sure to give it everything you've got left in the tank! Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength.

But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain. A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout.

You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next.

Duration: 20 minutes. If you need a HIIT workout that can be modified for different skill levels — perhaps you're working out with a housemate or family member — then this is for you. Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability.

Gotta love that inclusivity. Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong. The best. Melissa will take you through two rounds of two circuits which consist of three exercises each. Make sure to stick around for the cool-down stretch at the end — WH's orders.

Duration: 30 minutes. Equipment: Dumbbells. This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat.

MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to. Equipment: Some weights needed. Getting into exercise and not sure where to start? Women's Health Collective trainer Alice Liveing 's HIIT workout for beginners is the perfect place.

The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest. Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move. You can do it! Duration : 31 minutes. Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes.

You'll be kept on your toes, FOR sure. Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time.

Short chunks of high exertion followed by rest, what more could you want? Probably some water, actually. Duration: 28 minutes.

Just follow the work-to-rest intervals as indicated. And definitely wear a shirt you don't mind sweating in!

The research is stacking up to show that HIIT helps people from a broad range of backgrounds burn serious calories and improve cardiovascular conditioning, both during and after the workout. Trained and untrained , men and women , overweight beginners and athletes —they all see benefits.

But get this: It can help you add muscle, too! One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a six-week high-intensity interval program while supplementing with beta-alanine gained more than 2 pounds of lean mass after three weeks—despite no lifting during the program.

The program wasn't anything wild, either: Just 15 minutes, three days per week, at a ratio of exercise to rest. If you're wondering if the beta-alanine in your Pre-JYM or other pre-workout will help you in HIIT, the answer is sure!

But as I note in my Expert Guide to Carnosyn Beta-Alanine , you'll still need to take it daily outside of your pre-workout for at least two weeks to make it effective. Beta-alanine is the perfect supplement for HIIT training.

It helps fight fatigue and that burning lactate feeling, allowing you to work harder, longer. In a study from , researchers in New Zealand found that competitive cyclists performing four weeks of seconds-on, seconds-off sprints boosted their testosterone levels significantly.

Specifically, a group peddling at a lighter resistance increased test levels by about 60 percent—not shabby—while another group peddling against extra resistance increased their testosterone levels by almost percent.

More recently, another study in found that a similar six-week HIIT protocol increased free testosterone production in masters athletes. Personally, I can't think of anything more monotonous than being stuck on a cardio machine for minutes straight!

With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. That makes the workout more "fun" irony quotes intentional , while raising your heart rate and conditioning your cardiovascular fitness to a greater degree.

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Not exactly. HIIT is incorporated via the rest periods between those 10 sets. The following workouts are simple to follow, just not very easy to do.

Rest between all sets following the HIIT s exercise is limited to one minute to maximize fat burning. On HIIT s sets during Weeks , when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible.

This will help build more muscle power and strength, despite using such light weight. On Sets , keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds.

This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation. During Weeks , when rest periods are down to 20 seconds or less, your goal is to simply complete the reps.

The next time you train that muscle group, decrease the starting weight by five to 10 pounds. The week before you start the HIIT s program, work these exercises into your training to get a gauge on appropriate weights.

When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group. While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive.

Even though the weights you use will need to be light, your muscles will still get the signal to grow. HIIT s make a very light weight brutally difficult to move.

This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports.

HIIT workouts can be integrated into various exercise formats, such as running outdoors or on a treadmill , dancing, rowing machines, stationary bicycles, or stair climbers.

Other terms that are used interchangeably with HIIT are Tabata and circuit training. Tabata is a form of HIIT that was created by Professor Izumi Tabata in involving Olympic speedskaters.

His exercise intervals were extremely high intensity, followed by very brief rest periods. Fitness centers and gyms that offer Tabata classes are typically minutes and encourage participants to reach their highest intensity ability, but they can self-regulate their workouts.

Circuit training involves exercise stations that target different muscle groups. Participants rotate through each station, completing one exercise that lasts several minutes. HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats.

Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest. People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT.

It has been observed that for deconditioned individuals, the intensity of HIIT is comparable to what they may encounter during activities of daily living. The American College of Sports Medicine provides screening tools that can be used to identify risk factors using the HIIT format, to lower the risk of adverse events.

Research has generally found HIIT to be a safe and enjoyable exercise for a range of ages and medical conditions. HIIT is a well-researched exercise format, showing benefits for a range of medical conditions across a broad age range, from adolescents to older adults. It can help to improve their physical functioning, exercise tolerance, and quality of life.

Although the higher intensities reached with HIIT formats may appear too difficult for people with chronic diseases, research has shown that the intermittent rest intervals and overall shorter duration of the exercise make HIIT a potentially feasible and safe option for even more serious conditions like lung disease, heart disease, and chronic kidney disease under close supervision.

HIIT has also been found to improve depression more than MICT in people with major depression or bipolar disorders, without reported adverse events. Most research on HIIT and chronic disease is available for cardiovascular disease CVD.

Studies show that HIIT can achieve greater reduction in CVD risk factors than MICT. Use of HIIT programs has shown improvements in cardiovascular health in patients who have had a heart attack, coronary artery bypass surgery, or congestive heart failure. However, the HIIT sessions were almost 10 minutes shorter than the MICT sessions.

A meta-analysis of randomized controlled trials comparing the effect of HIIT versus MICT on blood lipids did not find a significant difference, as both formats improved lipid profiles.

One exception was HDL cholesterol, which appeared to improve more with HIIT than MICT. Regular physical exercise, particularly vigorous aerobic exercise, has been studied to control hypertension, or high blood pressure. HIIT has been found as equally effective as MICT in improving aerobic endurance and reducing shortness of breath in people with chronic obstructive pulmonary disease COPD.

Both HIIT and MICT workouts produced functional improvements of less breathing difficulties during activities of daily living, greater functional capacity, less fatigue, and improved quality of life. Research on HIIT with other lung conditions such as asthma, cystic fibrosis, and lung cancer is limited or nonexistent.

Although available studies in these populations suggest a functional benefit, they did not include control groups and participants were not randomized.

The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss. Therefore, shorter HIIT workouts have been considered a possible format to help individuals meet recommended fitness goals.

Research has found compliance rates to be as high and enjoyable with HIIT formats as with MICT. A meta-analysis of controlled trials following participants with overweight and obesity for an average of 10 weeks who exercised three times a week found that MICT and HIIT programs showed similar effectiveness in producing modest body composition improvements i.

The authors found that HIIT programs incorporating running were more likely to show fat mass losses than with cycling. Most also did not monitor changes in appetite or dietary habits, which could have affected the results.

It has been shown that HIIT may regulate appetite better than MICT, but more studies are needed in this area. HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina.

In short to medium-term interventions up to 16 weeks , HIIT has been found more effective than MICT at reducing fasting blood glucose, hemoglobin A1c, fat mass, and insulin resistance in people with type 2 diabetes.

Not exactly. HIIT is incorporated via the rest periods between those 10 sets. The following workouts are simple to follow, just not very easy to do.

Rest between all sets following the HIIT s exercise is limited to one minute to maximize fat burning. On HIIT s sets during Weeks , when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible.

This will help build more muscle power and strength, despite using such light weight. On Sets , keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.

During Weeks , when rest periods are down to 20 seconds or less, your goal is to simply complete the reps. The next time you train that muscle group, decrease the starting weight by five to 10 pounds.

The week before you start the HIIT s program, work these exercises into your training to get a gauge on appropriate weights. When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group.

While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow. HIIT s make a very light weight brutally difficult to move.

This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports. Print Opens a dialog.

by Kaiser Permanente March 27, On busy days, try high-intensity interval training HIIT micro-workouts for an effective sweat session in 10 minutes or less.

What is high-intensity interval training HIIT? Tags: Fitness and exercise On busy days, try high-intensity interval training HIIT micro-workouts for an effective sweat session in 10 minutes or less. One moment Switching to {{aocRegion}}. No volver a mostrar esto. Continuar Cancelar.

Sign Off Stay signed on. Just follow the work-to-rest intervals as indicated. And definitely wear a shirt you don't mind sweating in! The research is stacking up to show that HIIT helps people from a broad range of backgrounds burn serious calories and improve cardiovascular conditioning, both during and after the workout.

Trained and untrained , men and women , overweight beginners and athletes —they all see benefits. But get this: It can help you add muscle, too!

One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a six-week high-intensity interval program while supplementing with beta-alanine gained more than 2 pounds of lean mass after three weeks—despite no lifting during the program.

The program wasn't anything wild, either: Just 15 minutes, three days per week, at a ratio of exercise to rest. If you're wondering if the beta-alanine in your Pre-JYM or other pre-workout will help you in HIIT, the answer is sure!

But as I note in my Expert Guide to Carnosyn Beta-Alanine , you'll still need to take it daily outside of your pre-workout for at least two weeks to make it effective. Beta-alanine is the perfect supplement for HIIT training. It helps fight fatigue and that burning lactate feeling, allowing you to work harder, longer.

In a study from , researchers in New Zealand found that competitive cyclists performing four weeks of seconds-on, seconds-off sprints boosted their testosterone levels significantly. Specifically, a group peddling at a lighter resistance increased test levels by about 60 percent—not shabby—while another group peddling against extra resistance increased their testosterone levels by almost percent.

More recently, another study in found that a similar six-week HIIT protocol increased free testosterone production in masters athletes. Personally, I can't think of anything more monotonous than being stuck on a cardio machine for minutes straight!

With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. That makes the workout more "fun" irony quotes intentional , while raising your heart rate and conditioning your cardiovascular fitness to a greater degree.

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all!