Level Up with HIIT Workout

What is a HIIT workout exactly? It's a series of short, high-impact exercises that combine intense bursts of activity and recovery periods of lower intensity exercises or rest. HIIT stands for High-Intensity Interval Training. These workouts are known for their ability to burn fat efficiently and boost metabolism and overall fitness in a short amount of time. Plus, they’re practical and adaptable, whether you’re a beginner or an athlete, HIIT can work for you. Now let’s break it all down, from the different types of HIIT workouts to their key benefits.

The benefits of HIIT workouts range from practicality to improved physical fitness and overall health. They’re incredibly time-efficient and effective. Putting it into practice is simple, you don’t need extra equipment or weight, your bodyweight alone can do the trick, while pushing your body to its limits. Best of all, you can practice from the comfort of your own home. But that’s not all, let's dive in deeper into its benefits:

There are no specific exercises that define cardio or HIIT, it’s all about workout intensity. Both are highly effective training methods, each offering unique benefits. Cardio involves activities of steady, moderate intensity, like running, walking, cycling, or swimming. HIIT, in contrast, focuses on short bursts of intense effort followed by rest. When combined, these two styles create a balanced routine, cardio builds a solid foundation, while HIIT pushes the body to achieve faster fat loss and muscle gain. 

A quick burst of movement can fire you up with energy and endorphins, get your heart pumping, help you blow off steam, and really challenge your endurance. Great bodyweight HIIT workout examples for beginners include:

No equipment needed. Try pushing yourself as hard as you can for 20 seconds, then resting for 10 seconds, repeating this cycle for just 5 minutes can deliver greater fitness gains than spending an hour on the mat. Track your progress by measuring your resting heart rate.

To read more about Cardio Workouts.

Challenging but doable. Including full body HIIT workouts that target every major muscle group in the body to burn fat and tone muscle. You'll be working for one minute at a time with a short rest between intervals, so make sure to give it everything you've got for better results. Exercise examples include:

A light pair of weights for strength exercises is optional. Try each exercise for 20 seconds and rest for 10 seconds. 15-20 minutes doesn’t sound long, but it’ll burn. 

Toss in some weights to your HIIT workout! It builds muscle, strengthens bones, and gets your heart pumping even more. If you're a newbie, it's best to start without any weights, focus on mastering the movements first. You can gradually add some weight. Exercises include:

Weights can be as simple as a water bottle. For optimal results, you can intensify your training by doing up to 45 minutes of HIIT workouts daily, 5 to 7 times a week.

Looking to reduce belly fat? HIIT core workouts are your new best friend. It’s not just about abs. A strong core means better balance and overall stability. Since your core is pretty much involved in every movement of your daily life, even sitting on a desk, it's extra important if you’re stuck at a computer all day.

As you know, no workout routine is complete without a healthy diet. A balanced diet provides your body with the fuel it needs. Focus on nutritious food and drink plenty of water.

Want to get the most out of your workouts? Check out the Calo App for a variety of healthy, balanced meals packed with tasty, nutritious ingredients. Download the app now to enjoy meals, just how you like them, delivered right to your door!

Yes, HIIT workouts have proven to be an effective tool for weight loss.

HIIT workouts are better for burning calories than running at a moderate pace, however you can combine both by trying HIIT workouts on a treadmill, like sprinting and jogging. Want a challenge? Just crank up the speed or inclination. 

The 30-20-10 HIIT workout is similar to shifting gears, from 30 seconds of low intensity, to 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this cycle for the duration of your workout.

You can read more about Treadmill Benefits.

To wrap things up, want to level up your HIIT? Start your HIIT workout at home​ by mastering the moves, then gradually add some weight. Yes, even a water bottle counts! So roll out your mat, dust off your dumbbells, and don’t forget the importance of a healthy diet. Dive into the health benefits of swimming and learn more about Pilates vs. Yoga and more topics on our Calo Blog.