HIIT otherwise known as High Intensity Interval Training is a great way to get your heartrate up and get a full body workout in a short amount of time.
As the name suggests, the exercises used are often intense and the short recovery adds to it.
Most HIIT sessions are 20 seconds of workout, 10 seconds of recovery.
I like to do 2 exercises per set, for 4 reps with 1 minute recovery and 4 sets in total to make up 20 minutes. If you are feeling up to it, you can increase a rep a week, but remember it is about intensity and not about overall time or seeing how much you can do.
Below are the exercises that I did yesterday:
Set 2: Speed band high knees / Shuttle Runs (4 sets - 20 seconds High Knees, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Set 3: Banded lateral shuffle / Shuttle Runs (4 sets - 20 seconds Shuffles, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Set 4: Skipping / Shuttle Runs (4 sets - 20 seconds Skipping, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Any of these exercises can be improvised, depending on space and equipment availability:
* Hurdles & Cones - Use water bottles / cans / foam roller / sticks / bricks etc, the aim is to get the quick reflexes going and pick knees up.
* Shuttle Runs - Running on the spot
* Speed Band High Knees - High Knees on the spot or against a wall
* Banded Lateral Shuffle - use any theraband above the knees or no theraband and just lateral shuffle, or side to side going left right with knees slightly bent
* Skipping - skip in place if you don't have a skipping rope, using your arms as though you were holding a rope.
As the name suggests, the exercises used are often intense and the short recovery adds to it.
Most HIIT sessions are 20 seconds of workout, 10 seconds of recovery.
I like to do 2 exercises per set, for 4 reps with 1 minute recovery and 4 sets in total to make up 20 minutes. If you are feeling up to it, you can increase a rep a week, but remember it is about intensity and not about overall time or seeing how much you can do.
Below are the exercises that I did yesterday:
The workout I did:
Set 1: Hurdles & Cones / Shuttle Runs (4 sets - 20 seconds hurdles, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)Set 2: Speed band high knees / Shuttle Runs (4 sets - 20 seconds High Knees, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Set 3: Banded lateral shuffle / Shuttle Runs (4 sets - 20 seconds Shuffles, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Set 4: Skipping / Shuttle Runs (4 sets - 20 seconds Skipping, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery)
Any of these exercises can be improvised, depending on space and equipment availability:
* Hurdles & Cones - Use water bottles / cans / foam roller / sticks / bricks etc, the aim is to get the quick reflexes going and pick knees up.
* Shuttle Runs - Running on the spot
* Speed Band High Knees - High Knees on the spot or against a wall
* Banded Lateral Shuffle - use any theraband above the knees or no theraband and just lateral shuffle, or side to side going left right with knees slightly bent
* Skipping - skip in place if you don't have a skipping rope, using your arms as though you were holding a rope.
Remember to warm up for at least 5 minutes before and stretch afterwards.
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