A HIIT workout can be tricky to define because, at its core, it just means a string of exercises that gets your heart racing, providing a calorie-burning cardio boost to what would otherwise be a serviceable, but less kinetic workout.
Yes, OK, we just said it’s hard to define, OK? Let’s give Lucie Cowan, expert PT from Third Space, a chance to explain. “HIIT or High-intensity interval training, simply means a workout that mixes periods of hard or all-out effort with shorter rest periods. It has been proven to be an extremely effective and time-efficient form of training.”
Still with us? “However, you'll only reap the benefits if you push yourself out of your comfort zone, as exercise intervals must be performed at an intensity of at least 80 per cent of your max heart rate,” she explains.
The question we all want to know is, does HIIT burn belly fat? And yes, it absolutely does. A recent meta analysis of studies into HIIT found it reduced both total abdominal and visceral fat mass. Which is a double thumbs up. What’s more, because you’re working hard for an intense burst, 20 minutes is more than enough to reap the benefits.
“HIIT is not only incredibly time efficient, but can be an absolute game changer for your physique and also your tolerance for and recovery from fatigue,” adds strength and conditioning coach Arby Keheli. Because of this, to the fitness aficionado, HIIT workouts are like cat nip. To the rookie, they’re hell on a gym mat.
Despite the love/hate relationship most gym-goers have with HIIT, it’s not only remained popular through the years, but is growing ever more so, especially among celebrities, as Farren Morgan, founder of The Tactical Athlete training method explains. “Celebrities hold a lot of importance on their appearance, so it’s no surprise that many would opt for HIIT workouts because they allow you to achieve significant results in a shorter timeframe,” he explains. “Tactical athletes regularly integrate HIIT workouts with our functional fitness training through real-life movements to enhance our strength, power, speed, agility, endurance, and combat fitness skills.”
There’s a good chance you’re not (currently) a celebrity or a tactical athlete. But don’t worry, HIIT still has many benefits for you. And it’s not all about your body, either. “HIIT exercises assist with mood regulation and further our brain function to sharpen our awareness and transform us into lean, robust, and all-rounded athlete,” Morgan adds.
Sounds good? Then let’s get started.
Courtesy of Buz Roberts, co-owner of F45 Ealing.
These high intensity workouts utilise bodyweight exercises, pushing you through short bursts of hard work, followed by short periods of rest. For a total body, fat-burning experience, run through the following hiit workout routine for five rounds. And then, collapse.
1. 10 high knees and 1 inchworm
Start by standing tall with the back straight and core engaged. Start to run on the spot, bringing your knees up to waist level for 10 reps. Next, bend at the hips with the knees slightly bent and walk out with your hands to a plank position, hold for 1-2 seconds then walk back to standing.
Repeat this for 40 seconds, with 15 seconds’ rest.
2. 10 mountain climbers and 6 shoulder taps
Start in plank position ensuring your shoulders are over your wrists with the core engaged. Focus on pulling your knees into your chest one at a time, using your abs to pull your legs in. This will not only support your back, but also ensure you work your entire body. After 10 mountain climbers, hold still in a plank position keeping your core and lower body still, then tap your opposite shoulder with your hand individually 6 times.
Repeat this for 40 seconds, with 15 seconds’ rest.
3. Jump lunges or low-impact reverse lunges
Start standing tall with the back straight, then jump to a lunge position and repeat on the other side. Ensure your knees don’t go over the toes and that you are not leaning forward. For a low-impact alternative, again start by standing tall. Now step back into a lunge using your arms as balance and extra cardio impact. Alternate legs.
Repeat this for 40 seconds, with 15 seconds’ rest.
4. Tricep and wide push-ups or press-ups
Either on your knees or toes, begin by keeping your arms close to your body as you move toward the floor, core engaged. This movement will specifically work your triceps. Return to the top and move your arms wider than your shoulders and move chest to floor keeping your core engaged.
Repeat this for 40 seconds, with 15 seconds’ rest.
5. Walking plank
Start in plank position and begin by dropping down on your elbows one at a time, then reverse the movement by bringing yourself up on to your hands. Keep your core engaged and lower body still.
Continue this for the duration at a pace you are comfortable with, without compromising form.
Repeat this for 40 seconds, with 15 seconds’ rest.
6. 10 fast feet and lateral jump
Run on the spot as fast you can for 10 reps, using your arms to keep the pace up. After 10, jump laterally, landing softly on your feet to protect your knees, then repeat 10 fast feet.
Repeat this for 40 seconds, with 15 seconds’ rest.
