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The Ultimate Guide to HIIT Training

HIIT or High Intensity Interval Training is a powerful workout method and can be incorporated into your strength training routine as a form of cardio. We love to do 1-2 circuits a week to stay fit and challenge the body in new ways.

What is a HIIT Workout?

HIIT revolves around maximizing effort during the intense activity intervals, followed by rest or low-intensity movements which allow for a brief recovery period before the next high-intensity burst.

Key Components of HIIT Workouts

The idea of HIIT is to push your body to perform at around 80-90% of your maximum heart rate. These bursts can last anywhere from 20 to 60 seconds, depending on the workout and are followed by rest periods that can range from 10 seconds to a couple of minutes.

HIIT can incorporate a wide range of exercises and can be adapted to all fitness levels. They are time efficient workouts that elevate your heart rate, burn calories and improve cardiovascular fitness.

Benefits of HIIT Training

HIIT helps to improve your cardiovascular fitness, enhance your metabolism and allows you to burn calories which can aid in weight loss.

Physical Health Benefits

HIIT training pushes the heart to work harder during intense bursts of exercise which strengthens the heart muscle and improves its ability to pump blood efficiently. 

HIIT has been shown to increase your VO2 max which enhances aerobic capacity.
It also helps build muscular endurance by training muscles to withstand fatigue while maintaining performance during repeated high-intensity efforts.

Mental Health Benefits

HIIT helps lower stress by releasing endorphins and reducing stress levels.

The increased boost of blood flow also enhances concentration, and therefore, improves focus.

Many people love HIIT training for these reasons as well as a way to manage mental wellbeing. Completing a challenging workout and pushing yourself in new ways can improve your self-esteem, resilience, and feelings of achievement, all of which contribute to better mental health.

HIIT Training vs. Cardio

When looking to compare HIIT vs Cardio, it is good to note the key differences between the two.
HIIT offers a more time-efficient way of training and tends to burn more calories. It is more effective for those looking to improve their cardiovascular health, fat loss, and muscular endurance.

Steady-state cardio is beneficial for building aerobic endurance and can be a good choice for those seeking a lower-impact and more consistent workout over a longer period.

Getting Started with HIIT Workouts

It is important with any new style of training to slowly introduce it into your routine and to take your time warming up to the exercise to avoid injury.
Start with the basics such as body weight squats, push ups, lunges and rowing for example. Then over time or within rounds you can add weight or resistance to those exercises.

HIIT Workouts for Beginners

You can get started by following this beginner friendly HIIT workout we have put together for you below:

You can complete this workout in less than 15 minutes!

20 seconds on : 10 seconds rest x 5 rounds with 30 seconds rest between rounds.

Stay at each station for 5 rounds and once complete, move to the next station. Perform as many reps as you can within the 2o second work period. 

Station 1 : Body Weight Squats 

Station 2: Push Ups

Station 3: Rower Sprints

Station 4 : Body Weight Lunges

Station 5: Crunches

HIIT Kettlebell Training

You can introduce a kettlebell to a number of your HIIT exercises to increase intensity and further challenge yourself. 

Add a kettlebell to your squats to turn them into a goblet squat or add in a round of kettlebell swings as a finisher. 

We have a number of core specific kettlebell exercises which can be found here. Pick one to add in to your next HIIT circuit.

Combining HIIT with Weight Training

Incorporating both strength training and HIIT into your weekly exercise regime is a great way to build muscle and strength whilst also taking care of your cardiovascular health.

These 2 types of training can be done side by side and will carry over to improving one another. We prefer to do our strength training and cardio training on separate days, however if you are short on time, below is a combined workout for you to try!

HIIT and Weights Workout

Perform the A and B series as your weightlifting component. Superset the A’s and B’s, with 3-4 minutes rest between. Repeat for 3 total sets.

A1. Barbell Squats 3 sets x 10 reps

A2. Hamstring Curl 3 sets x 10 reps

B1. Dumbbell Chest Press 3 sets x 10 reps

B2. Seated Cable Row 3 sets x 10 reps

Perform the C series as your HIIT workout. 

Set a 1 minute timer for each exercise followed by 15 seconds rest. Try to do as many reps as you can within the 1 minute. Repeat for 3 rounds which should take you 15 minutes. 

C1. KB Walking Lunges

C2. DB Thruster

C3. Kettlebell Swing

C4. Crunches

Safety Tips and Precautions

To minimize your risk of injury, be sure to warm up properly and activate your muscles prior to your workout. Always start with lighter weights or less resistance and increase as you become stronger, are properly warmed up or are ready to challenge yourself. 

You should be aiming to perform each rep with correct technique even in HIIT type of training.

Start Your Fitness Journey with Base Body Babes!

We hope you will give HIIT training a try if you haven’t already and that you get to enjoy the benefits of improving your cardiovascular health through physical activity. 

To book in a consultation with us at Base Body Studio,  submit your enquiry here

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