High-intensity interval training, aka HIIT, is one of the best ways to maximize your workout time.
It may be only 10 minutes long, but it will leave you dripping with sweat.
There’s no equipment needed for the workout, so press play and get at it!
How to Burn 150 calories in 10 minutes
This workout is so simple (not easy) that you dont have excuses! We have no time to waste today.
We’re going to train quickly and effectively.
With this HIIT training you will activate all the muscles in your body.
10 Min Bodyweight HIIT
• 30 Seconds Burpees
• 15 Seconds Rest
• 30 Seconds Jumping Jacks
• 15 Seconds Rest
• 30 Seconds Mountain Climbers
• 15 Seconds Rest
• 30 Seconds Jumping Lunges
• 15 Seconds Rest
• 30 Seconds Up And Downs
• 15 Seconds Rest
• 30 Seconds Ice Skaters
• 15 Seconds Rest
• 30 Seconds Burpees
• 15 Seconds Rest
• 30 Seconds Jumping Jacks
• 15 Seconds Rest
• 30 Seconds Mountain Climbers
• 15 Seconds Rest
• 30 Seconds Jumping Lunges
• 15 Seconds Rest
• 30 Seconds Up And Downs
• 15 Seconds Rest
• 30 Seconds Ice Skaters
10 Minutes Total!
As you may have seen in the video, the exercises are extremely demanding.
Burpees, jumping jacks, mountain climbers are just some of the known and extremely effective exercises.
Each of these exercises combined in high intensity intervals will ensure great results in burning calories and improving your fitness.
We hope you enjoyed them.
HIIT for beginners: how to do it and all you have to consider before starting
The HIIT allows you to achieve the same results as long term cardio, but instead of needing 45 minutes, 10 or 15 is enough.
In addition, it has been shown to be effective with both sedentary and active/trained people.
So, today we are going to see what HIIT is and above all, how we can use it in our routine to get rid of that excess fat in a short time.
The initials HIIT come from High Intensity Interval Training.
That is to say, high intensity interval training.
Basically, we alternate short intervals of time in which we work at maximum intensity with slightly longer intervals of rest, active or not.
An example could be something as simple as doing a sprint for 60 seconds at maximum speed and then resting for 90 seconds walking or totally static.
Doing this four, five or as many times as we are able would be considered HIIT training.
It’s very important, the maximum intensity part.
It’s called maximum intensity because we have to do it at maximum, we literally have to give it our all as that’s how this type of training works.
Because of that maximum intensity it is very normal that we end up panting and practically breathless.
It is normal, we are working at maximum intensity and in fact that is the feeling we have to look for with this type of training.
These trainings last only 10 or 15 minutes at most and that’s why we have to give it our all and nobody should think that because they are short trainings it will be a piece of cake because it’s not like that.
On the contrary.
If you are starting out it is important to go slowly and start with reduced working times and little by little, as we progress we will increase that working time and even, if we are able, reduce the rest time.
Another good option would be to use the Gibala method which, by reducing the intensity, is valid for all audiences.
Within HIIT training we have several types.
We can do the typical sprint intervals running, on a treadmill or on a bike, but there are other options such as circuits with the body weight, with kettlebells or, why not, training like a horsefly.
As far as body weight training is concerned, practically any combination of exercises where we work for 30 seconds and rest for 10 seconds will be effective and valid.
A very good example is the proven 7-minute workout.
There are many applications out there, but this training basically consists of doing a series of 30 seconds of work with 10 seconds of rest from the following exercises and thus we manage to work the whole body at the same time as we accelerate our body:
Another option would be to do a tabata workout.
These trainings are super simple since we simply have to work for 20 seconds and rest for ten.
Normally they last only four minutes so we are talking about a total of about eight exercises although it is possible to do two training sessions in a row and thus double the time.
These exercises can be done with the body weight or, why not, with a kettlebell or any tool that helps us to add some intensity.
At first, as is normal, these exercises will be stifling and difficult to endure.
But, like everything else, you will gradually get used to them and you will need to add more difficulty to continue noticing their effects and results.
To progress in this type of training, we usually have three options:
Adding more intervals.
The most obvious one.
If you normally do six intervals with their respective breaks.
As you improve you can increase the number of intervals.
You can’t overdo it either.
Keep in mind that we are talking about very high intensity work.
If you are doing 10-12 intervals you are probably not working to your maximum and therefore it would stop being HIIT.
More high intensity work.
In this case, instead of adding one more interval, we increase the time of the intensity period or add some difficulty.
For example, we can do hill sprints or we can add a few extra seconds to that sprint.
In the end both are valid.
Reduce rest time.
Another valid option.
In this case, we can’t reduce the rest time much either.
If you do it at the end you won’t be able to work at the maximum intensity in the work period, so watch out for reducing the rest time too much.
