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How to select the right HIIT workout for you

How to select the right HIIT workout for you

20 minutes and you’re done. Stat.

It’s the four letter word that might send you running in fear, but once you try a HIIT session, you’ll never look back.

And if you’re one who’s still using the ‘I don’t have time’ excuse, it’s definitely about time you scheduled in a HIIT quickie.

Unsure of where to start? Not to worry. Head Personal Trainer at Vision Personal Training, Clint Hill, has done (half of) the hard-work for you.

Simply put, to increase your cardiovascular fitness, stick to a cardio routine. And if you’re looking to build muscle, muscular endurance routines are the way to go.

But if weight loss is your aim, Hill recommends incorporating a mixture of weight and cardio sessions.

“As a rough guide, I recommend completing two weight sessions and two to four cardio sessions each week.”

To make it even easier for you, Hill has put together a cardio and weight HIIT session that’ll only take 20 minutes out of your day to complete. Take a picture of it, memorise it, print it off – there’s really no excuses now.

Cardio routine

You will need: Stairs or a step. If you have stairs inside or at a park nearby with at least 10 steps, you can utilise these, or alternatively can substitute stairs with a stable chair

Workout aim: to keep your heart rate in the aerobic to anaerobic zone (usually 139-192bps but varies depending on age) during periods of work.

Round one

  1. Run/walk up and down the stairs (30-40 seconds)
  2. Body weight squats (20 seconds)
  3. Run/walk up and down the stairs (30-40 seconds)
  4. Push ups (20 seconds)

Repeat this round three-four times (until you hit 10 minutes)

Rest for one minute

Round two

  1. Run/walk up and down the stairs (30-40 seconds)
  2. Squat jumps (20 seconds)
  3. Run/walk up and down the stairs (30-40 seconds)
  4. Lying leg raises (20 seconds)

Repeat this round three-four times (until you hit 10 minutes)

Workout complete!

Muscular endurance

You will need: Small set of dumbbells or a kettle bell. For the moderately fit, I suggest two 5kg dumbbells or a 10-12kg kettlebell. If you’re looking to purchase weights, choose a weight that challenges you but where you can still achieve 10 repetitions of an exercise.

Workout aim: Work the muscle into fatigue.

Round one

  1. 12 x reverse lunges on each leg, holding dumbbells on each side
  2. 12 x dumbbell shoulder press
  3. 12 x Burpees

Repeat this round three-four times (until you hit 10 minutes)

Rest for one minute

Round two

  1. 15-20 x goblet squat, holding dumbbell in front of your chest upside down
  2. 15-20 x bent over row bend from hips with a straight back and pull the dumbbells into your stomach
  3. 12 x burpees

Repeat this round three-four times (until you hit 10 minutes)

Workout complete!

Note: If you’re finding this too challenging, incorporate a 40 second rest period after each round. Alternatively, if you’re looking to advance the exercise, decrease your rest periods.

Game of Thrones workout by Bodyism’s James Duigan.

Aidan

The author Aidan