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Health & Fit These 13 HIIT Workouts Will Make You Forget Boring Cardio

01:15  14 july  2020
01:15  14 july  2020 Source:   menshealth.com

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HIIT , or high - intensity interval training , can be an efficient, fun way to tackle your cardio workouts , add muscle, and shred serious fat. But when done right, HIIT is your saving cardio grace. A good HIIT workout can deliver a lot of what you want from traditional cardio — burning fat, elevating your

This is particularly true if you (or your family) have a history of high blood pressure or heart disease 40 Minute Tabata Cardio HIIT Workout No Equipment Full Body at Home Interval Training for Fat 30 Min Low Impact Cardio Workout for Beginners & People Who Get Bored Easily - HIIT Beginner

To cardio or not to cardio?

HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat. © Neustockimages - Getty Images HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat.

That is the age-old question around the water cooler at your commercial gym. Unless you’re someone who loves running on a treadmill for hours or willingly enters marathons for fun, you might have a hard time finding workouts that push your cardiovascular fitness—and don't take all day to complete.

Thankfully, that doesn't mean you have to grind out hours of steady state work to get your fat-burning sweat on. Why? Because of HIIT, better known as high-intensity interval training. Yes, it's the trendiest catchphrase in the boutique fitness space, and these days, it's overused far too often.

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These exercises, workouts , and plans will help you accomplish your goals for better cardio in 2020. If you 'e ready to get sweating now that the New Year is here, this is the place to start. Oct 13 , 2019. These 11 HIIT Workouts Will Make You Forget Boring Cardio .

You don’t need any equipment for this HIIT cardio workout . Just clear a little space and get ready to be If you ’ve yet to try a high - intensity interval training ( HIIT ) cardio workout , consider this your You ’ll get the best results when you ’re actually making yourself breathless as you do each exercise.

But when done right, HIIT is your saving cardio grace. A good HIIT workout can deliver a lot of what you want from traditional cardio—burning fat, elevating your heart rate, pushing you to sweat, and improving lung capacity—in a fraction of the time, making it especially useful for those of us who can't spend all day in the gym.

To get all these benefits, though, HIIT has to be utilized correctly, and your intensity has to be high. That's what you're going to learn here, and you'll also walk away with a handful of HIIT workouts for every situation, too.

HIIT 101

a man riding a skateboard up the side of a building: cómo incorporar hiit en tus entrenamientos © BartekSzewczyk - Getty Images cómo incorporar hiit en tus entrenamientos

HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers.

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These 11 HIIT Workouts Will Make You Forget Boring Cardio . This high - intensity cardio bodyweight workout will spike your heart rate with high-knees, fast feet, and star jumps; plus work your core and lower body with jumping lunges and planks - at home!

Fitness Blender's workout programs make it possible to keep our workout videos & website free. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

However you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.

  • To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds).
  • To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds).

The Key to HIIT

The key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances.

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This HIIT style workout is broken down into intense circuits - 45 seconds of work followed by 15 seconds of rest. This is my own personal workout and may not be suited for you . It is strongly recommend that you consult with your physician before beginning any exercise program.

Full info for this HIIT Cardio workout @ https Fitness Blender's workout programs make it possible to keep our workout videos & website free. HIIT Workout for People Who Get Bored Easily + Cardio & Total Body Workout - Продолжительность: 37:33 FitnessBlender 1 310 859 просмотров.

That means working hard, but it doesn’t mean going completely 100 percent with your intensity. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.

In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene: Work periods here are typically larger than rest periods.

The Primary Benefits of HIIT

a person standing posing for the camera: cómo incorporar hiit a tus entrenamientos © Blend Images/John Fedele - Getty Images cómo incorporar hiit a tus entrenamientos

Fat Loss

One review looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.

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This is particularly true if you (or your family) have a history of high blood pressure or heart disease 40 Min Dumbbell HIIT Workout for People Who Get Bored Easily: Full Body Workout with Weights 45 Min Tabata HIIT Cardio and Abs Workout No Equipment Full Body at Home Training for Fat Loss

Опубликовано: 13 янв. 2014 г. Our 8 Week Fat Loss Workout Programs & Meal Plans: @ http Fat Burning HIIT Cardio Workout with No Equipment (Advanced and Low Impact Modifications) Ultimate HIIT Workout for People Who Get Bored Easily - Fat Burning HIIT Cardio Workout

Metabolic Rate Is Higher for Hours After

Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. This is known as excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.

Overall Health

HIIT is not just a tool to use to lean out. It can improve your overall health, too. A summary of 50 different studies found that HIIT reduces blood sugar levels. Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals.

Some Ways to HIIT

a man throwing a frisbee: cómo incorporar hiit a tus entrenamientos © Nastasic - Getty Images cómo incorporar hiit a tus entrenamientos

So, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are 13 HIIT workouts that can keep you off the treadmill (well, for the most part) and on a far more fun path to major fat-burn.

All Out Studio Upper Body HIIT

This dumbbell workout from All Out Studio's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes.

Close-Grip Chest Press - 30 seconds

Close-Grip Chest Press with Crunch - 45 seconds

Close-Grip Chest Press with Crunch and Leg Lowers - 75 seconds

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Squat Hold - 45 seconds

Renegade Rows - 30 seconds

Weighted Walkout to Renegade Row - 45 seconds

Weighted Walkout to Renegade Row to Knee Raise and Twist - 75 seconds

These 13 HIIT Workouts Will Make You Forget Boring Cardio

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Squat Hold - 45 seconds

Dumbbell Over-the-Shoulder Chops - 30 seconds

Squat and Over-the-Shoulder Chops - 45 seconds

Squat Thrust and Over-the-Shoulder Chops - 75 seconds

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Cooldown Stretch - 45 seconds

Bobby Maximus' Bodyweight Tabata Blast

There are multiple protocols under the HIIT umbrella, the most popular of which might just be Tabata training. The extra-intense format consists of 8 rounds of 20 seconds of all-out work, then 10 seconds of rest. To save you some math, that's just 4 minutes of work—but the effort makes it worth your while. Here, trainer Bobby Maximus strings together four bodyweight movements for one 16-minute Tabata session: squats, lunges, squat holds, and pushups.

The Basic Sprint Interval

Here’s your ideal HIIT treadmill workout. Warm up with a quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast as you can for 15 to 20 seconds. After that, walk, or jog at a very slow pace for one minute. Then it’s back to sprints.

Repeat this for 10 rounds and you’ll get 15 minutes of good sweat. This works on a treadmill, but it can easily work on a track or football field, too.

The Bodyweight Tabata Circuit

Forget running entirely and get comfortable with bodyweight exercises, again using the dreaded Tabata protocol. Here, you’ll choose a bodyweight move and do it for 20 seconds. Then you’ll rest 10 seconds.

During your 20 seconds of work, make sure to go hard, then rest. Do a maximum of 8 sets.

Yes, that means you’ll be done in exactly four minutes, but that’s half the fun of a tabata. When done correctly, if you’re going hard enough, you’re wiped out after that four minutes, because the electrically fast work intervals are broken up by a mere 10 seconds of rest.

You can do tabata circuits with almost any bodyweight moves you want to use. Try integrating moves like burpees, squats, and mountain climbers. Not sure how to perfectly do a burpee? Check out the video below.

The Bike Sprint

Have a stationary bike? Then blow up your quads and hamstrings with this sneaky HIIT workout. Pedal as hard and fast as you possibly can for 30 seconds, focusing on turning your legs over at a fast pace. Make sure you have some resistance on the bike, too; don’t set it to the lowest resistance.

After that, pedal slowly for one minute at an easy pace. Repeat this for 10-20 rounds, depending on how much time you have.

The Battle Ropes Blitz

a man standing in front of a building: Man working out with battle ropes at a gym © bojanstory - Getty Images Man working out with battle ropes at a gym

Don’t make it complicated. Just moving battle ropes at a fast and aggressive pace will ramp up your heart rate. So grab a pair of battle ropes and start doing slams or waves; work for 30 seconds. Rest for about a minute. Repeat for 10 rounds.

The Hill Sprint Series

There’s running — and then there are hill sprints. Sprinting on an incline is a brilliant way to train, preventing you from overstriding and also decreasing the impact on your joints. You’ll be far less prone to a hamstring tweak on a hill sprint than you would be on a flat surface.

This one programs itself, too, and doesn’t force you to constantly stare at the clock. Find a hill and sprint up for 20-30 seconds. Then walk back down to your starting point; this serves as your recovery period. Repeat for 10 rounds.

Every day is training day © gradyreese - Getty Images Every day is training day

The Sled Push Slam

The sled helps you improve your anaerobic conditioning, letting you battle through sprints that are over quickly. Those sprints are also super-intense, though, because you’re pushing a heavy sled, driving harder than you might if you were just running with bodyweight.

To do this sled push workout, load 70 to 85 percent of your max pushing capacity o the sled; you want to make sure you’re working hard. Now push it explosively, as hard and fast as you can, until you can barely move it. If you choose the right weight, this will be over in seconds — but you’ll still feel pretty fatigued. Rest for 3 minutes; repeat for 4 or 5 rounds.

The Rowing Ab Blast

Been getting a lot of DMs about what I do for “cardio,” or whether I do cardio at all. About time we rectified that. I do conditioning work or athletic work or just plain fun work 4-5 days a week. These workouts don’t need to be long...just fun and varied to hit the energy systems and tempos I don’t hit with my strength work. I’ll aim to drop 1 tight conditioning workout a week here; use it a few times a week. Still gotta play with the right presentation for this, so all ears if I can make this more useful. This week’s conditioning: -Row 2000 meters as fast as you can -weighted hollow rocks ladder every minute on the minute. Start with 5 at one min. Then 6, then 7 ...etc until you’re through 2000 meters. #fitness #training #newrulesofmuscle #conditioningworkout

A post shared by Ebenezer Samuel (@ebenezersamuel23) on Mar 21, 2019 at 8:15pm PDT

This one will leave your glutes and abs on fire (and leave you out of breath too), and it relies on the popular EMOM format. That means “every minute, on the minute,” you’ll have to do a certain brand of work.

Set a rower for 2,000 meters. Row for exactly one minute. At 1:00, get off the rower. Do 5 hollow rocks then immediately get back on the rower and keep rowing. At 2:00, get off and do 6 hollow rocks, then start rowing again. Continue doing this, getting off the rower and doing hollow rocks at the start of each minute, until you’ve rowed all 2,000 meters. This may seem very close to work capacity training, but as the rounds wear on, you'll be given more and more opportunity to be explosive, as the work periods of rowing increasingly shrink as you battle through the hollow rocks.

The Partner Rower Crusher

Fat-frying Friday! Owe you guys more metabolic stuff to supplement all the lifting, especially now that it’s shred season. Here’s a fun one I did with @msfit.sherry ... and check my IG stories out every Friday for more conditioning games to tack onto your strength work. Rules of this EMOM game below: ************************************ - 10 minutes on the clock - start with the number 20 - partner 1 starts on row, partner 2 on squats. Switch every minute - rowing partner has 30 seconds to hit the set number of cals. However many they come up short, other person has 30 ticks to do that many squats. (So if you row 18 cals in the first round your partner does 2 squats, then you both rest til the start of the next min.) -add 2 to your number every round. Go as high as you can before you both can’t hit the combined work in a minute. If it’s under 10 min, start back at 20 once you can’t get the work. -have fun! #fitness #training #conditioning

A post shared by Ebenezer Samuel (@ebenezersamuel23) on Jun 21, 2019 at 12:40pm PDT

Find a partner and get ready to hit this underrated 8-minute rowing assault. Start on the rower, and start with the number 15. You have 30 seconds to row for that many calories.

At 30 seconds, if you’ve completed the calories, both you and your partner get to rest. If you haven’t, your partner does squat reps for every calorie you didn’t complete. So if you only hit 13 cals, your partner does 2 squats. If you hit 5 cals, your partner does 15 squats.

You partner has to finish in 30 seconds, though, because then they hop on the rower for a 30-second rowing interval, with the same rules. Except this time, add two cals to the workload. That means your partner has to do 17 cals (and if they fall short, you have to make up the difference in squats).

Keep going for 8 minutes, adding 2 cals to the workload every minute.

The 100s Crush

@thiagocarneirinho and I are going to be delivering to you one cardio workout a week. Last week we demonstrated an airdyne workout so this week we want you to try this VersaClimber workout. The workout: 100ft race with your partner. Rest for 2 minutes, or until your heart rate drops below 120 BPM. I prefer tracking by heart rate, especially if you’re alone. This takes into consideration that every fitness level is different when measuring heart rate. Do 10 rounds of this! Tag a friend you want to try this with, and let us know your score with your workout partner! This time I took TJ all 10 rounds, BUT I say this in a very humble fashion since I know he’s going to get me on the next one???? #suitupwithdon #superherotraining #versaclimber #mondaymotivation

A post shared by Don Saladino (@donsaladino) on Oct 7, 2019 at 6:13am PDT

Grab a cardio machine, such as a treadmill, rower, or Ski-Erg and set it for a 100-meter sprint (or, if you’re on a Versaclimber, a 100-foot race to the top). Blast through that distance as fast as possible, then rest until your heart rate drops below 120 beats per minute.

Repeat for 10 rounds. This one’s better with a partner, too, because then you find yourself racing to each distance, and you may push a bit harder.

The Total Body Beatdown

Set a timer for 12 minutes, and get ready to rock your whole body. This is another EMOM circuit. So you’ll have one minute to do each move, then you’ll rest until the start of the next minute. The faster you finish your reps, the more time you get to rest. Don’t get sloppy with your technique, though; continue to do good quality reps, even though you do want to move fast.

Minute 1: 15 air squats

Minute 2: 15 burpees

Minute 3: 10 lying Superman holds

Repeat 4 times.

The Ski-Erg Shred

This one is built to fry your whole body, but it’ll attack your abs and back more than anything. It's Tabata-style, too, so you're going to get a lot of good work into just six minutes. Grab a Ski Erg’s handles and working, going for 20 seconds as hard as you can, focusing on being explosive. Rest for 10 seconds.

Now kneel on the Ski-Erg (grab a pad for your knees if you want). Go hard for 20 seconds again. You won’t be able to use your legs as much, so you’ll need to focus on driving with your core and lats. Rest for 10 seconds.

Now kneel on one knee. Go hard for 20 seconds again; this time, your base will be narrower so you’ll need to focus more on not tipping from side to side. Rest 10 seconds.

Kneel on the opposite knee and go hard; rest 10 seconds. Repeat for 3 rounds and enjoy the burn.

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'I Tried The All/Out Studio App For A Week, And It Changed The Way I View Home Workouts' .
" I was really happy with every single routine I did."So at the beginning of quarantine, when it became clear that gyms wouldn't be reopening any time soon, I turned to YouTube. I had never done this before. I also had limited equipment: a set of 2-pound, 5-pound, and 12-pound dumbbells; one 15-pound dumbbell; and a yoga mat. I also had limited space because I live in a one-bedroom apartment.

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