According to Bharat Bhise, an intense interval training workout or High-Intensity interval training (HIIT) is one of the most effective ways of burning fat and building lean muscle. There are short intervals of maximum intensity with equally short recovery periods. Let’s check out a few such workouts for enhanced fitness.
- Warm-Up – The first workout is going to warm up all your muscle groups to reduce injuries. In this warm-up routine, the first round is going to have 10 reps, the next round 15, and the third round will have 20 reps.
For the first exercise, do a high-incline treadmill walk with 5-pound weights on each hand. Keep the inclination at around 10 degrees and maintain 4mph for around 8 minutes.
Now rest for 15 seconds and do pistol pullups or parallel grip pull-ups for one round. Take a 15-second break once more and move on to abdominal leg throws for the second round. For the third and final round, do incline chest presses as you increase the weight between sets. End the warm-up routine by getting on the upper body ergometer for 2 minutes at a cadence of 80.
- Ab workout – If you want to target your core, use the medicine ball for doing compound abdominal exercises. Do the entire workout three times to make those core muscles really work.
Use an incline slat board and do an overhead throw with the medicine ball. If you’re doing it with a partner, have them throw the ball to you, roll it down your chest and then throw it back to your partner.
For the next exercise, push the ball outwards from your chest to do a medicine ball chest pass. Finally, end the routine with a standing medicine ball scoop throw.
- Arm workout – Similar to the previous routine, there would be three rounds with 10, 15, and 20 reps and 15 seconds of rest in between. During this routine. Choose the maximum weight suited for you.
Start with tricep dips and when that’s done, move over to knees to knuckles. During this exercise, use your forearms to lift your knees towards your chest. For the next exercise, do a straight bicep curl and follow it up with a flat bench press.
- Glutes and quads – For this routine, you get 45 seconds for each exercise with 15 seconds of break between them and between each circuit. Do the routine three times.
Use a medicine ball or hand weights and start the workout with box jumps. Next, move on to lateral side lunges on a low box and follow it up with regular jumping jacks. Now get to the smith machine and do squats for three rounds. For the final exercise, do mountain climbers for 3 reps.
Bharat Bhise suggests that you try out the above-mentioned HIIT workouts and shock your body to be more fit. The greatest advantage of HIIT workouts is that they can be completed in a short period and easily incorporated into your daily lifestyle. Moreover, even after you’re done with the workout, your body continues to burn calories for as long as 24 hours.