High intensity interval training (HIIT) is the most intensive form of interval training in which heavy sessions with extreme effort alternate with short periods of low effort.
The high intensity intervals ensure that your metabolism is maximally increased and the low intensity intervals give you the chance to recover and catch your breath.
A good HIIT workout basically means that you do your best in a short time with small breaks in between. It is a great training strategy to improve your performance and burn calories.
High intensity interval training is completely different than you are used to and that makes it so efficient.
Because let's face it, doing weekly monotonous cardio on a treadmill or crosstrainer for a long time will become bored.
HIIT is, in that respect, a much better alternative than the classic cardio on devices.
However, most people still think that cardio is the most efficient way to burn fat and lose weight.
They are, however, wrong.
Why this is so you read later in this article.
The HIIT Training Schedule
Before I give you an effective training schedule to become fitter and lose weight, I first want to go through the HIIT exercises with you.
Burpee
We start with the Burpee. This is a versatile exercise with which you train the whole body.
Performance:
Start the exercise in a standing position. Your feet must be separated at shoulder width.
Now let your body sink into a squat position where you place your hands on the floor and kick your feet backwards.
You are now in a push-up position.
Now lower your chest to do a push-up and raise your chest.
Then stand up for a jump in the air with your arms above your head.
Push ups
The second exercise is the classic push up.
No, I do not mean the bra that slightly lifts the breasts.
This exercise is very effective to become stronger in a simple way and to develop your chest muscles.
Performance:
Lie with your stomach on the floor and feet together.
Your hands have to stand apart on shoulder width and point your elbows at your toes.
Stretch your knees and stand on your toes.
This is your starting position for push ups.
Then lower your body slowly until you reach just above the ground.
It is important that your body stays completely still and you only use your arms.
As soon as you reach the ground, you go up again.
High knees
Good exercise to get more strength and flexibility in your leg muscles and put your heart to work.
Performance:
Stand upright with your feet at hip width apart and raise your knees one by one as high as possible.
You can extend your hands horizontally so you can tap them with your knees.
During the exercise, try to raise the knees as high and as quickly as possible.
Jump lunges
The jumping lunge is a heavy exercise for your lower body where it mainly comes to explosiveness
Do it in the beginning quietly to prevent injuries.
Performance:
Start with a normal lunge position.
Jump up and make sure your leg is horizontal and that your knee of the hind leg almost touches the ground.
Once you have reached this position, bring the front leg back and the back leg forward at the same time.
Pull ups
Pull ups is a great exercise to train your back muscles and get that impressive V shape.
Performance:
Stand with your face to the rod and grab it with a wide grip.
That means that the distance is greater than shoulder width.
Now pull up your upper body until you are just under the bar.
Take your breath for one second and bring your body back to the starting position.
Knee raises
The last exercise for your HIIT workout is the knee raises.
The knee raises is an exercise that especially appeals to your lower abdominal muscles.
Performance:
Let me hang a wide grip on a pull up bar.
Then pull your knees up towards your chest while tightening the abdominal muscles.
Once your knees have reached the highest point, hold this position for one second.
Then lower your knees down again.
Instructions HIIT Schedule:
In the workout below, you are supposed to try to complete all four rounds.
Every exercise you do for 30 seconds, then you take 10 seconds of rest and you start with the next exercise.
So every round of 6 exercises you are busy for 4 minutes.
This equates to an efficient HIIT workout of 16 minutes in total.
HIIT Training Schedule for Strength Athletes
Exercise:
Action:
Pause:
Burpee
30 seconds
10 seconds
Push ups
30 seconds
10 seconds
High knees
30 seconds
10 seconds
Jump lunges
30 seconds
10 seconds
Pull ups
30 seconds
10 seconds
Knee raises
30 seconds
10 seconds