Today in the busy life schedule, we all are working hard to earn and secure our future. In this busy life has somewhat ruined our health, which automatically has negative effects on our future as well for which, we are hustling and working hard today. We are ignoring the fittest and yes, everyone is busy and has limitations in life. But hey, this is our body we have to plan and take some time for fitness. This not only maintains your physical fitness but also improves your mental health. After all, this is our body and we only have to maintain it. You can be fit and make your future health by just giving 30 min of your life daily.

Now, you may have question

How can we become fit by doing just 30 min exercise?

Yes, of course!!! You can achieve your fitness goals by just doing 30 min of HIGH INTENSE INTERVAL TRAINING.









What is HIGH INTENSE INTERVAL TRAINING?

This is a type of extreme training routine, here you perform a short burst of highly intense physical exertion following with minimal level of the recovery period. This particular training type can be completed in just 15 to 30 min thus doing High Intense training is the most time-efficient training routine.

This training type generally includes 6 to 8 repetitions of an exercise with each round consisting of 25 to 30 seconds following by 10 -15 seconds of rest in between.

Despite being a short frame routine, this can double the health benefits as compared to the moderate-intensity type of physical exertions.

Remember, while doing these 6 to 8 repetitions you should not extend your rest time more than 15 seconds. It will be effective only when the intensity is created.

NO, it is not a cardio training

There is a common myth among people that this training type is all about the cardio workouts, which is totally wrong. Along with burpees, static running, skipping you can also include weight or resistance training like pushups, pull-ups, dips etc. with these.

You can also include weight training like biceps curls, bench press, shoulder press etc. It all depends on your goals and fitness level.

For performing all this, you don’t need to go to the gym, in fact, HIIT workout at home can produce the same effective result.

What happens during a HIIT workout?

This is an anaerobic type of physical exertion where you perform the exercise with high intensity and giving minimal time for the recovery. Due to this oxygen amount decreases and the body starts utilizing the reserved fat in the form of lactic acid for the recovery. In this high-intensity interval training helps in burning fat and building muscles effectively.

What happens after the training?

After the training, your body still remains in an oxygen-deprived state and continues to metabolize the body fat for the post-recovery. This continues until the muscles get into the normal resting state.

Does High-Intensity Interval Training only benefits in fat burning & muscle building?

Certainly not!

While performing this high-intensity training, your body actually releases out the metabolic waste, including hydrogen ion and lactic acid. This results in improved cardiovascular function, stamina and tolerance level.

Does it have any effects on mental health?

Yes

While doing the HIIT workout, the body releases chemicals like serotonin and endorphin that help in lifting up the mood and feel fresh. According to the researchers, regular exercise helps in controlling stress, depression, anxiety and other mental health issue and improves productivity.

Fitness means Physical as well as Mental Wellness









High-Intensity Interval Training Workouts:

First of all, I want to make one thing clear to you, for this training you don’t need to go to the gym. You can get the effective results even by performing HIIT workout at home. And, the intensity in exercise may vary from person to person depending on their level & experience of fitness.

HIIT for beginners

Exercises

Pushup: This is a basic calisthenics move that effectively trains, arms, chest, back, hip, glutes, abdominal, etc. To perform this exercise, get into a plank position with hands placed at shoulder-width apart position. Slowly lower down your body with a straight back and looking forward. Once your chest reaches the floor, then slowly raise your body till your elbows get stretched. Repeat this for 6 to 10 times

Squat: This exercise trains leg muscles like thigh, hamstring, glutes and calves effectively. For performing this move, stand straight with feet hip-width apart. Now, lower down your body until you get into a sitting position and raise your body by straightening your legs. Remember to keep the stomach & glutes tight and back straight. Repeat this move for 6 to 10 times

Commando Press Up: To perform this exercise, start with a high plank position. Lower down the chest and bend the knee into the same body side elbow. Come back to the initial position and repeat the procedure on the opposite side. Remember to keep your back intact throughout the training

Heel taps: For performing this exercise, lay down on the back on the floor with head and shoulder raised. Also, bend your knees and try to touch toes with side to side movement. Remember to keep the head and shoulder raised throughout the movement.

Alternate lunge: Stand straight with feet hip-width apart. Now, step out right leg and lower down the body until 90 degrees is achieved. Repeat the same movement by stepping out of the left leg forward. Remember to keep your torso tight throughout the exercise.

Glute Bridge: Lay down on the floor with knees bent. Then slowly raise your butt/float until your back & hip gets stretched.

Sumo Squat: Stand straight with wide feet. Now, lower down your body by bending knees outward. Once 90 degrees is achieved, come back to the normal position stretching the knees. Remember to keep back straight and ABS & glutes tight.

High knees: For this exercise, stand straight and raise your knees to chest alternatively. This whole exercise should be performed in sprinting or running pace.

In and out plank: This core training exercise has to be performed with the knee bend plank position. After this position, you need to take out the left leg to the left side and right leg to the right side. Then bring both legs to the center point. Repeat this move for 6 to 10 times.

HIIT workouts for women

Exercises:

Pushup: This is a basic calisthenics move that effectively trains, arms, chest, back, hip, glutes, abdominal, etc. To perform this exercise, get into a plank position with hands placed at shoulder-width apart position. Slowly lower down your body with a straight back and looking forward. Once your chest reaches the floor, then slowly raise your body till your elbows get stretched. Repeat this for 6 to 10 times

Squat twist: Start standing straight with hip apart and hands placed on the head with elbows out. Now lower down your body until your knees bend at a 45-degree angle. While coming back to the normal position, tuck up one knee and rotate the opposite elbow towards it.

Reach & crunch: Get into the sit-up position by lying on the ground and knees bent. Your arms should be shoulder-width apart and stretched towards the ceiling. Now raise your torso by tightening your ABS while keeping up the head. Come back to the initial position by reversing the movement

Burpees: It is a combination of three exercises, squat, jumps and push up. This combination exercise should be performed in sprint pace

Mountain climbers: Get into the high plank position and tuck knees alternatively like running. This exercise should also be performed at a fast pace for effective results

Jumping Jack: Stand upright with legs together and arms placed side. Now, slightly bend the knee and jump by widening the legs and taking arms above the head. After this, come back to the starting position.

HIIT workouts for men

Exercises:

Pushup: This is a basic calisthenics move that effectively trains, arms, chest, back, hip, glutes, abdominal, etc. To perform this exercise, get into a plank position with hands placed at shoulder-width apart position. Slowly lower down your body with a straight back and looking forward. Once your chest reaches the floor, then slowly raise your body till your elbows get stretched. Repeat this for 6 to 10 times

Burpees: It is a combination of three exercises, squat, jumps and push up. This combination exercise should be performed in sprint pace

Mountain climbers: Get into the high plank position and tuck knees alternatively like running. This exercise should also be performed at a fast pace for effective results

Jumping Jack: Stand upright with legs together and arms placed side. Now, slightly bend the knee and jump by widening the legs and taking arms above the head. After this, come back to the starting position.

Pull up: Grip the raised bar or pull up bar and raise your torso by bending arms and torso tight. While performing this workout, hold the bar with shoulder apart grip and look upwards slight bend on the back

Dips: Grab the parallel bar raise your torso by straightening the arms. Now, slowly lower down your body by bending the elbow and leaning forward. Come back to the initial position by again, straightening up the arms

Conclusion

Though High-Intensity Interval Training workouts are performed for short duration, results are more effective and rapid than moderate-intensity training. So, now constraint of time will be no more excuse to achieve your fitness goals







