HIIT Training can give some amazing results if performed correctly. However, there are a few essentials that you need to consider before starting HIIT. For instance, features like the duration of this routine, the equipment you require and the extent to which you need to go in terms of intensity of the workout are important.
Beginner HIIT training can be fairly effective with just your body weight, but as you move along, you may want to introduce some equipment into your routines.
HIIT training can be done using an assortment of methods. You can work with anything from a Stairmaster to a bike or treadmill and even incorporate sprinting, bicycle sprints or elliptical workouts.
But whichever machine or activity you choose, you need to do it hard, fast and only stop when you feel that you can’t possibly push any further.
A popular choice for HIIT in this regard is a treadmill. It is best to use a curved treadmill since this provides a full body workout. Another common choice for high intensity workouts is the stationary bike to accelerate heart rate and keep it pounding there.
An arm bike is also a good machine to use during high intensity workouts. Working out on this machine requires maximum effort and wrestlers have been using it for building their strength for a long time.
However, if you do not have the budget for all these machines or a gym membership, you can simply get a jump rope. A jump rope will get your heart rate up and keep it there for the duration of the workout.
If you want to follow a somewhat no-equipment HIIT plan, then stick with moves like jumping jacks, sprinting or sprinting in place, and high knees to get your heart going.
How Intense Should The Workouts Be?
High intensity workouts are cardio workouts that are aimed at getting the maximum effort in a short period of time. The key is to keep the intensity levels at the maximum.
But for the workout to be effective, you need to determine your own intensity level. For a beginner, the intensity of a HIIT routine will be different from someone who has been doing it for a while. The sets are short in duration, ranging from 20 to 90 seconds but they require full body force. If you feel that you can continue a routine for more than 30 minutes, then chances are that you are not working at maximum intensity.
HIIT is more popular as compared to other methods because it burns calories more rapidly. It has been seen through research that the more intense a workout is, more fat is burnt. Normally, fitness experts judge the intensity level suitable for a person using the RPE scale or the rate of perceived exertion scale.
This scale basically has a 1-10 spectrum, with 10 being the point where you give the workout everything you have got. Every person needs to determine where they stand on this spectrum and try to move to 10 by gradually upping the intensity of their workouts.