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]]>Improved Speed
Interval runs are excellent to incorporate into a workout or running routine as they improve speed, pace, and endurance. Incorporating at least one speed run a week into your running routine will also burn more calories, and improve your overall running performance.
Running apparel & Run Coaching – Shana Miller (@stilettorunning)More Interesting
Shaking up your routine every now and then keeps things interesting! Try interval training sessions on the track or on the treadmill, and focus on working your way up to speeds you would not ordinarily take on in a long, easy-effort run. This is an excellent way to really challenge yourself and take your fitness journey to new heights!
Quicker
Interval runs feel much quicker because you literally take them a minute at a time. Try running a minute at a difficult pace, and rest for another minute on your next interval training session. Taking it a minute at a time makes the workout seem a lot more doable than you would otherwise feel if you had a four-mile run ahead of you.
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]]>It’s All In The Research
According to research at the University of South Australia, quick, intense workouts in short bursts are shown to reduce symptoms of stress. This actually suggests that intense workouts are actually more effective at doing so than more leisurely exercises such as jogging and yoga.
Turn Up The Music
While analyzing the exercise of a group of men, the study determined that an intense workout wasn’t the only way to improve one’s mood. Working out to mid-to fast-paced music can also greatly improve performance and uplift your mental well-being, while helping you ignore your exhaustion.
Don’t Forget The Coffee
According to research, caffeine is able to improve your readiness to work out and ultimately get you in the mindset to hit the gym. Grab a cup of coffee or a shake or supplement to get in the right space of mind.
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(@london_fitness_guy)Short Burns
HIIT can burn a lot of calories in a short amount of time. In fact, studies have found that HIIT can burn 25-30% more calories than running, biking, and weightlifting, and can produce more health benefits than a longer, more moderate workout. As such, HIIT workout can be as little as 10 minutes to be effective. This is a perfect way to fit a workout into a busy day!
Heart Healthy
In addition to efficiency, HIIT also has numerous health benefits, including improved cardiovascular health and lowers blood pressure. HIIT is also a great way to promote fat loss due to its “after burn effect,” where your body continues to metabolize post- workout.
Improved Sport Performance
Whether you’re an athlete trying to improve your agility or just trying to improve your overall fitness, a few short sessions of HIIT workouts has the power to improve speed and efficiency.
Adaptability and Variety
HIIT is suitable for a large range of levels and can also be done at home, with little to no equipment, making it accessible to many. It can also be applied to all different tyoes of workouts which keeps exercise fun and interesting.
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]]>Sumo Squats
Stand with your feet shoulder-width apart and your toes pointed forward. Then, move one foot until your stance is about three feet wide, and point your toes outward. Move your hips back slightly and keep your chest up as you lower down until your thighs are parallel to the floor.
Standing Toe Taps
Stand in front of a box, step, or any other platform. Place one foot flat on the platform and keep the other foot on the ground. Push off from the foot on the platform and switch your feet simultaneously so they exchange positions.
Walkout
Start with your feet shoulder-width apart and place your hands on the floor in front of your feet while trying to keep your legs straight. Walk your hands out until you’re in a high plank position and then walk your hands back until you’re back in the starting position.
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]]>Burpees
Start by standing with your feet shoulder-width apart. From there, drop into a squat and place your hands on the flooring in front of your feet. Kick your feet out until your legs are straight. Press your knees back toward your chest before launching back into your original standing position. Try jumping back up for a little more of a challenge.
High Knees
Stand up straight with your feet directly below your hips. Start by lifting your left knee up to your chest before lowering it back down and doing the same with your right knee. There are several variations of this exercise that you can try, including doing it at a running speed or staying in position for a few seconds after each rep to test your balance.
Shoulder Taps
Get into a plank position, with your arms fully extended. If this position feels too challenging at first, then place your knees on the ground. Lift one hand up and touch the opposite shoulder, idling your best not to move your hips or shoulders. Then, switch sides. This workout will exercise your shoulders and abs in addition to boosting your stamina.
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]]>Efficiency
HIIT is all about getting maximum results in minimum time. It’s a workout technique that combines short bursts of intense exercise with brief periods of rest or active recovery. In just 20 to 30 minutes, you can torch calories, boost your metabolism, and improve your overall fitness.
Versatility
One of the most appealing aspects of HIIT is its versatility. You can customize your workout to fit your preferences and fitness level. Whether you prefer running, cycling, jumping rope, or bodyweight exercises, HIIT can be tailored to suit your needs.
Cardio
Apart from being time-efficient, HIIT can help you burn fat, build lean muscle, and improve cardiovascular health. HIIT workouts also have a lasting effect on your metabolism, keeping it elevated long after you’ve finished exercising. As an added cherry on top, the intense nature of HIIT triggers the release of endorphins, those feel-good hormones that leave you energized and uplifted.
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]]>Efficiency
With HIIT, you can get an incredible workout in a fraction of the time compared to traditional exercise methods. No more spending hours on the treadmill or slogging through long, monotonous workouts. HIIT combines short bursts of intense exercise with brief recovery periods, keeping your heart rate elevated and maximizing your calorie burn. In just 20 to 30 minutes, you can achieve the same results as an hour-long workout. Talk about a time-saver!
Fat Loss
HIIT is like a secret weapon for fat loss. Not only does it burn calories during the workout, but it also creates an “afterburn” effect called excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an increased rate even after you’ve finished exercising. It’s like getting a bonus fat-burning boost long after you’ve left the gym.
Strength Building
HIIT is also a great way to build strength and improve cardiovascular fitness. The intense bursts of exercise engage multiple muscle groups and push your body to adapt and become stronger. Plus, the high-intensity intervals improve your cardiovascular endurance, helping your heart become more efficient and resilient.
Mental Benefits
But let’s not forget about the mental benefits of HIIT. The sheer intensity of the workout releases endorphins, those feel-good hormones that leave you feeling energized, motivated, and ready to conquer the world. It’s like a natural mood booster that helps alleviate stress, improve mental clarity, and boost your overall well-being.
Versatility
One of the best things about HIIT is its versatility. You can do it anywhere, anytime, with minimal equipment. Whether you prefer working out at the gym, in the comfort of your own home, or even in a park, HIIT can easily be adapted to your surroundings. All you need is a timer, some space to move, and a whole lot of determination.
Fun and Excitment
But perhaps the most exciting part of HIIT is the element of fun and excitement it brings to your workouts. No more mindlessly going through the motions or dreading your exercise routine. HIIT keeps you engaged, challenged, and motivated as you push yourself to new limits. It’s like a thrilling adventure every time you lace up your sneakers and hit the workout floor.
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]]>From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio home workouts, YouTube has you covered. Here are the top ones for you to try!
Pre-HIIT Warm-up
Before you start any workout, you want to warm up. The Body Coach, Joe Wicks, has the best warm up for a pre-HIIT workout.
Abs and Arms
If you want to focus on certain parts of your body, then check out Kayla Itsines. She has a variety of videos targeting all your body parts, like this video is specific to your abs and arms.
Lower Body Workout
Getting the legs and glutes in to shape is no easy feat, but with Tone It Up’s YouTube channel, you can try out an array of lower body exercise videos. All you need are some dumbbells or a kettlebell, and follow their lead!
Full Body Workout
If you don’t have time to waste and you want to get the most from your at home workout’s, then try these full body workouts. They target every muscle and you’ll definitely feel the burn the next day.
Yoga
If you haven’t heard of Yoga with Adriene, then you’re missing out. She has so many yoga videos for you to choose from, even if you are a beginner! She also shares meditations and general stretching videos.
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]]>Which One to Choose?
Before you buy a mat, you want to ask yourself these questions—what level of grip does it have? How much does it weigh and what is its thickness? Can I travel with it? What material is it made out of? And lastly, does it require a lot of cleaning?
Once you have answered these questions you can start looking for what you want. If thickness is important to you, look for something over 3mm, to give you extra cushion. If you want a mat that you can take with you, make sure it rolls up nicely and you can pack it easily.
Take Your Time
There are so many mats on the market for you to choose from—it’s worth doing your research and checking what the companies offer. Take your time trying new ones and pick the one that is the most comfortable for you!
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]]>10-Minute HIIT Pilates Workout
HIIT lovers will easily adapt to Nicole’s workouts, but what if you’ve never done this form of training before? You should kick things off with basic and short HIIT Pilates workouts, and this one fits the bill. Despite being just 10-minute long, this workout includes both warm-up and cool-down.
30-Minute HIIT Pilates Workouts
One of the ultimate HIIT Pilates workouts on Nicole’s channel is 30 minutes long, and it offers a perfect mix between high-impact and low-impact exercises. The video includes variations of exercises, allowing you to choose your own intensity level.
20-Minute Full-Body Pilates HIIT
If you prefer doing low-impact workouts, this video will be your cup of tea. You can perform most of the exercises laying on the floor without putting too much strain on your joints. This workout also allows you to relax your muscles by getting a good stretch.
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