When it comes to training, time is a major factor for a lot of people, 24 hours in the day just doesn’t seem to be enough to fit in work, kids, partners AND training. But fear not… help is at hand, all you need is 30 min and your most valuable piece of kit…your own body!
High intensity interval training (HIIT) is becoming more and more popular within the fitness industry with good cause! It has been shown to speed up metabolism, have greater calorie burn, increase cardiovascular capability and build lean muscle.RELATED: RECOMMENDED PLANS FOR YOU
HIIT training is a big stress (good stress that is) on your nervous and cardiovascular system. Age, fitness level, and even gender can have an impact on how quickly we recover, so if you are new to intervals, start with two sessions a week with 2 days rest in between. You can look to increase this to three sessions with one day’s rest as soon as you feel able. Having adequate rest will allow the body enough time to replenish its energy stores while adapting to the increased workload.
Example HIIT session to try at home:
5 min light to medium exercise eg running on the spot, star jumps, jogging up your stairs etc
Main workout phase:
– Begin standing. Bring your hands to the floor just in front of your feet; jump your feet into a plank position.
– Jump your feet back to your hands, and from this crouched position jump up, similar to a squat jump. Do jump as high up as you can. This completes one rep
30’s Burpees, 45s-1min jog on spot x 2
– Stand with your feet shoulder-width apart.
– Start by doing a regular squat, then engage your core and jump up explosively.
– When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
30’s Squat jumps, 45’s-1min skipping x 2
– The starting position is facing down with weight distributed on the hands and feet. The body is rigid and straight, and the hands are usually placed approximately shoulder width apart (the plank position).
– Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. This is one repetition
– Remember to move in a nice fluid motion, keeping the core muscle groups activated. Breathe out on the way down, and breathe in as you come back up.
– If thisd becomes too difficult, come on to your knees
30’s Press ups, 45’s-1min shadow boxing x 2
Turkish get ups:
– lying flat on your back have one hand in the air
– sit up and use opposite arm to help you get up to s standing position
– keeping the same arm in the air, use the free arm to help you back onto the floor into a lying position
Knee to elbow twist:
– From a plank position, raise your right knee up whilst bringing your left elbow over.
– Repeat on the opposite side
30’s Turkish get ups, 45’s-1min knee to elbow twist x 2
5 min dynamic and static stretching
The exercises and work to rest times are flexible (thats the beauty of HIIT training). I would always encourage people to incorporate any preferred exercises into their routines.