Protein & Fitness

Best HIIT Workouts - 'X' Minute Full Body HIIT Workout

Best HIIT Workouts - 'X' Minute Full Body HIIT Workout

Best HIIT Workouts - 'X' Minute Full Body HIIT Workout

HIIT workout has become quite a rage in recent times. If you want to build up your stamina or want to lose weight, then you should talk to your trainer and start including high intensity interval training in your routine.

What is high intensity interval training?

High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that involves short bursts of intense, vigorous activity followed by brief periods of rest or low-intensity recovery. HIIT workout is designed to be highly efficient and effective, providing numerous fitness benefits in a relatively short amount of time.

Key characteristics of high intensity workouts are –

  • Intensity: HIIT workout is characterized by high-intensity periods where you push your body to its maximum effort. These high-intensity intervals typically last from 20 seconds to a few minutes.
  • Interval Structure: High intensity workout is structured in intervals, alternating between high-intensity and low-intensity or rest periods. The ratio of work to rest varies depending on the specific workout, but common ratios include 1:1 (e.g., 30 seconds of intense exercise followed by 30 seconds of rest) or 2:1.
  • Short Duration: HIIT workout is short and typically lasts anywhere from 10 to 30 minutes. Due to the high intensity, these shorter workouts can be just as effective, if not more so, than longer, steady-state cardio workouts.
  • Adaptability: HIIT can be adapted to different fitness levels, allowing beginners and advanced athletes to participate. You can adjust the intensity, duration, and exercises to match your current fitness level and goals.
  • Calorie Burn: HIIT is known for its calorie-burning capabilities. The intense efforts, along with the post-exercise oxygen consumption (EPOC) or afterburn effect, result in more calories burned both during and after the workout.
  • Cardiovascular Benefits: HIIT can improve cardiovascular fitness, increase VO2 max (maximum oxygen consumption), and enhance heart health.
  • Muscle Building: High intensity interval training often incorporates resistance exercises, which can help build and tone muscles. This can be particularly beneficial for those looking to increase muscle mass and metabolic rate.
  • Time Efficiency: One of the primary advantages of HIIT workout is its time efficiency. It's suitable for individuals with busy schedules who want to achieve a high-quality workout in a shorter amount of time.
  • Fat Loss: HIIT is effective for fat loss because it promotes the use of stored fat as an energy source. It can lead to both visceral and subcutaneous fat loss.

High intensity workout benefits

Some of the main benefits of high intensity workout are –

  • Efficient Calorie Burn:
    High-intensity workout can help you burn a significant number of calories in a relatively short period. This can be beneficial for weight management and fat loss.
  • Improved Cardiovascular Health:
    HIIT can enhance your cardiovascular fitness by increasing your heart rate and improving your heart's efficiency. It can lead to a reduced risk of heart disease and improved endurance.
  • Muscle Building and Toning:
    High intensity interval training often involves resistance exercises, which can help build and tone muscles. This is essential for increasing metabolism and achieving a leaner physique.
  • Time Efficiency:
    HIIT workout is typically shorter in duration compared to traditional steady-state cardio. This makes them an attractive option for people with busy schedules.
  • Metabolic Boost:
    High-intensity workouts can elevate your metabolic rate for hours after the workout, promoting greater calorie expenditure even at rest.
  • Improved Insulin Sensitivity:
    HIIT has been shown to enhance insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes.
  • Enhanced Oxygen Consumption:
    HIIT can increase your body's ability to use oxygen, leading to better endurance and stamina.
  • Time Savings:
    Due to their shorter duration, HIIT workouts are convenient for people with limited time for exercise.
  • Variety:
    High-intensity workouts can be highly varied, incorporating a mix of exercises and movements, which can help prevent boredom and plateaus in your fitness routine.
  • Adaptable:
    HIIT can be customized to suit various fitness levels, from beginners to advanced athletes. You can adjust the intensity, duration, and exercises to match your abilities and goals.
  • Mood and Mental Health:
    Exercise, including high-intensity workouts, can stimulate the release of endorphins, which are natural mood boosters. It can also reduce stress and anxiety.
  • Muscle Preservation:
    HIIT can help preserve muscle mass while promoting fat loss, which is especially valuable when trying to achieve a lean and toned physique.

Precautions to take while doing high intensity workout

HIIT sounds impactful and is beneficial in so many ways that a lot of fitness enthusiasts want to make it a part of their routine. But the one major mistake can be you randomly start it without consulting their doctor. HIIT can be done in a variety of settings, from the gym to outdoor environments, and can be tailored to your fitness goals, whether that's improving endurance, burning fat, or building muscle. It's important to start with a warm-up and gradually increase the intensity of your workouts to prevent injuries.

Here are some things that you should keep in mind when starting high intensity interval training workouts –

  • Warm-Up and Cool-Down
    Always start your HIIT session with a proper warm-up to prepare your body for intense exercise. This can include light aerobic activity and dynamic stretches. Similarly, end your workout with a cool-down period, which involves lower-intensity exercises and static stretching to help reduce the risk of injury and promote recovery.
  • Proper Form and Technique
    Perform exercises with correct form and technique to reduce the risk of injury. If you're new to a particular exercise, consider working with a certified trainer to learn the proper form.
  • Progress Gradually
    Start with a HIIT workout appropriate for your fitness level. As your fitness improves, you can increase the intensity and duration of your HIIT sessions over time. Avoid pushing too hard too soon to prevent overtraining and potential injuries.
  • Listen to Your Body
    Pay attention to how your body feels during the workout. If you experience sharp pain, dizziness, shortness of breath, or other unusual symptoms, stop the exercise immediately and seek medical attention if needed.
  • Stay Hydrated
    Hydration is essential. Drink water before, during, and after your HIIT workout to prevent dehydration. The intensity of HIIT can cause you to sweat heavily, so replenishing fluids is crucial.
  • Rest and Recovery
    Allow your body to recover between high intensity workout sessions. Overtraining can lead to burnout and increase the risk of injury. Aim for adequate sleep and incorporate active recovery days into your routine.
  • Modify as Needed
    HIIT can be adapted to your fitness level and preferences. You can modify exercises, adjust the work-rest intervals, and choose exercises that suit your abilities and goals.

HIIT side effects

Although high intensity interval workouts can be beneficial for you not just for weight loss, but for muscle building and boosting your stamina, they may have certain side effects that you should be aware of –

  • Dehydration
  • Muscle soreness
  • Injury risk include sprains, strains, joint pain and inflammation
  • Cardiovascular stress
  • Overtraining can lead to chronic fatigue and reduced performance
  • Digestive issues like stomach cramps and nausea
  • Mental fatigue
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