HIIT Me! High Intensity Interval Training for beginners. What? HIIT is a form of training involving periods of intense work (anywhere between 10s and 2m) followed by a short rest period (usually between 10s and 1m) and in bouts of 6 to 100 reps. Multiple sets are commonly completed. . How?
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High Intensity Interval Training for beginners
HIIT is a form of training involving periods of intense work (anywhere between 10s and 2m) followed by a short rest period (usually between 10s and 1m) and in bouts of 6 to 100 reps. Multiple sets are commonly completed.
HIIT can be completed in the comfort of your own home and adjusted forall fitness levels. Starting a HIIT program is similar to any other where you should begin slowly and increase weight and/or intensity when it gets too easy.
Periods of high intensity burns calories efficiently while completing exercises at maximal effort will increase strength and endurance. Quick and constantly-changing exercises limits boredom. Smaller amount of time working out with equal or greater benefits compared to slower and prolonged bouts of exercise.
Sample HIIT Workout
Light warmup and stretching
20 seconds on, 10 seconds rest (x8):
Ab Saws – plank position with sliders (or slippery surface) under feet and rock back-and-forth on forearms
Overhead Shoulder Press – weights in each hand and press up over head with palms facing out
Mountain Climbers – start in push up position and quickly bring knees towards chest, as if running
Ab Shoulder Presses – seated position with knees bent and feet off ground, press up weight or medicine ball while staying balanced
Squats with Arm Raises – squat fully, rise, lift arms with weights perpendicular to body
Cool down with 15-20 burpees