5 Effective HIIT Programs for Home

5 Effective HIIT Programs for Home

Want to optimally boost your fat burning? And do you enjoy interval training? Then HIIT is perfect for you. It effectively stimulates your fat burning and efficiently improves your athletic performance. What exactly is HIIT? What does it do to your body? And what does a HIIT program look like?

HIIT is primarily used for weight loss. Many people have already achieved great results with it.

What is HIIT?

HIIT stands for High Intensity Interval Training. This is an interval and cardio workout where you alternate intense exercises with rest or lower-intensity exercises. For example, you might perform jumping jacks for 45 seconds, followed by a short 30-second break. Then you do a plank for 45 seconds and then take another short break. Interval refers to the (rest) time between two exercises. During this time, your intensity is low, allowing you to build up some strength to push yourself.

What does HIIT do to your body?

HIIT pumps a lot of oxygen through your body. Regularly doing this type of workout strengthens your heart and lungs, your overall strength, and your endurance. It also boosts your metabolism, increases explosive power, and stimulates growth hormone production.

Afterburn effect

A major benefit of HIIT is the "afterburn" effect. After a workout, your body continues to burn fat. Your metabolism increases, and nutrients are converted into energy. Your metabolism remains elevated for up to 24 hours after a workout. This means you burn more fat.

How long does HIIT take?

HIIT is an ideal workout if you want to exercise but are short on time. A workout typically lasts between 10 and 30 minutes. It always consists of a warm-up, followed by a set of exercises performed in intervals. The intervals vary from 10 seconds to 5 minutes. Rest periods can consist of an active, low-intensity rest or a complete rest. The workout concludes with a cool-down.

What does a HIIT program look like?

Does a HIIT workout sound like something for you? Then you don't have to go to the gym. You can also do this intense workout at home or outdoors. Creating your own HIIT program isn't difficult. Simply choose a few high-intensity exercises and alternate them with rest periods or low-intensity exercises. To help you get started, we've compiled 5 effective HIIT programs for you. Don't forget to do a proper warm-up before every workout.

What do you need for HITT training?

All you need for a workout is a timer and a fitness mat. You can find the timer on your smartphone or the fitness mat at Gorillasports. For extra motivation, a nice, upbeat beat is also a good idea. So put on your favorite Spotify playlist and get started.

What should you pay attention to?

You can do the workouts anywhere. So you can do them in your living room, bedroom, in the park, or in the woods.

Find the workout too easy? Challenge yourself with an extra round.

Find the workout too hard? Don't force it and reduce the number of rounds.

Always listen to your body and stop if you feel pain.

Explanation of the HIIT programs

Always start a workout with a warm-up

Set your timer and perform an exercise for 45, 50, or 60 seconds

Then immediately move on to the next exercise. Do this one for 45, 50, or 60 seconds as well.

Once you have completed all the exercises in a set, take a minute of rest.

Then you move on to the next set.

After you've completed all the sets, start again. Do this a total of two, three, or four times.

The number of seconds and rounds are indicated with each program.

End the workout with a cool down.

HIIT program 1

This program consists of three sets. The third set is for those who want to challenge themselves even more.

Set 1

50 seconds of burpees

50 seconds of jumping ropes

50 second skaters

50 seconds mountain climbers

50 second burpees extreme

A minute of rest

Set 2

3 planks of one minute each

A minute of rest

Set 3

Run for one minute at an average pace

Run for one minute at a hard pace

One minute of dribbling at a leisurely pace

Repeat this set eight times

Rest for one minute and start again from set 1

HIIT program 2

This program consists of nine exercises and four rounds. Perform each exercise for 30 seconds, with a 10-second rest between each exercise. After the first round, rest for one minute.

30 seconds of jumping jacks

30 seconds of burpees

30 seconds of jumping jacks

30 second skaters

30 seconds of jumping jacks

30 seconds wide jump squats

30 seconds of jumping jacks

30 second lunges side

30 seconds of jumping jacks

HIIT program 3

This program consists of six exercises that you perform for 30 seconds. Once you've completed all the exercises, you start over. Do this at least twice and no more than four times.

30 seconds of straddle jumps

30 second burpee jump up push up

30 second crunch toe touch

30 seconds lunge jumps

30 second plank ups

30 seconds back raise hands and legs lifted

Rest for one minute. Then start the exercises again.

HIIT program 4

This workout takes only 15 minutes and is an ideal way to start your day. Do each exercise as many times as you can in 30 seconds. Rest for 10 seconds afterward, then move on to the next exercise. After completing all the exercises, rest for one minute. Do this for four rounds.

30 second jump squats

30-second mountain climber lunges

30 seconds of high knees

30 second roll up to tuck jumps

HIIT Program 5

This program consists of two sets. After completing both sets, rest for one minute and then start again. Perform each set a maximum of five times.

Set 1

One minute of burpees

One minute of jump squats

One minute of high knees

One minute of push ups

One minute of jump lunges

A minute of mountain climbers

A minute of rest

Set 2

One minute burpees tick tocks

One minute of star jumps

One minute rest. Start again with set 1.

Want to run a HIIT program at home?

Interested in trying one of the HIIT programs above at home? Or perhaps you'd like to combine HIIT with strength training? Create your own home gym with a complete starter kit and a fitness mat from Gorillasports. We offer a wide range of fitness equipment at competitive prices.

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