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Let’s face it, carving out an hour for the gym can be a struggle. Between work, life, and that adorable cat video marathon you accidentally binged (don’t judge!), finding time to sweat can feel impossible.

But fear not, my fellow warriors! There’s a secret weapon in your arsenal: HIIT (High-Intensity Interval Training). It’s like a superhero for your workouts, packing a mega punch in a short amount of time.

What is HIIT?

Think of HIIT as a high-octane dance party for your body. You alternate bursts of intense exercise with short rest periods. It gets your heart rate soaring, your muscles burning, and your metabolism firing on all cylinders – even hours after you’ve finished!

HIIT Format: The workout pattern

The Science Behind HIIT

During HIIT, several physiological adaptations occur. Increased breathing rate and depth facilitate oxygen delivery to working muscles. Heart rate and stroke volume rise to meet the body’s elevated oxygen demands. Vasodilation (opening of blood vessels) optimizes blood flow to active tissues.

The cells’ mitochondria, the energy powerhouses, maximize oxidative phosphorylation, the process of burning carbohydrates and fat for fuel. Lactate and hydrogen ions accumulate in the blood, leading to the burning sensation experienced during exercise.

As a consequence of these adaptations:

  • Cells become more oxygenated.
  • Enhanced fat and lactate utilization occurs.
  • The ability to produce energy aerobically at any intensity improves, leading to greater fat burning at rest and during exercise.
  • Cells become more adept at energy production, ultimately elevating metabolism.
Steven Gourley, NZIHF

Science backed benefits of HIIT.

HIIT alternates intense exercise bursts with brief rest periods, elevating heart rate and maximizing energy expenditure during and after the workout. This approach is supported by research demonstrating its effectiveness in:

  • Enhanced Calorie Burning: Studies suggest HIIT’s ability to elevate post-exercise oxygen consumption (EPOC), resulting in continued calorie burning even after the workout concludes. ([1, 2])
  • Improved Aerobic Fitness: Compared to moderate-intensity continuous training, HIIT has been shown to be more time-efficient in enhancing aerobic capacity. ([3])
  • Reduced Body Fat: Research indicates HIIT’s effectiveness in reducing overall and visceral fat (fat around organs). ([4])
  • Enhanced Insulin Sensitivity: HIIT can significantly improve insulin sensitivity, which plays a crucial role in blood sugar regulation. ([5])
Photo by Sam Moghadam Khamseh on Unsplash

Ready to Get Sweaty? (Don’t worry, it’s the good kind of sweaty!)

This 30-minute HIIT routine will have you feeling like a calorie-crushing champion. Remember, adjust the exercises to your fitness level. It’s all about getting your heart rate up and having fun!

Let’s Get This Party Started (Warm-Up):

  • Open your joints (2 Minutes): Do some gentle arm circles, leg swings, and body rolls to get your joints moving like a well-oiled machine.
  • Light Cardio (2 Minutes): Jog in place for 30 seconds, then do some jumping jacks for 30 seconds. Repeat twice to get your blood pumping.

The HIIT Circuits (3 Rounds with 50-second work periods and 10-second rest periods, 50 second rest between circuits):

Circuit 1: Core Time!

  • Butt Kick Blast-Off: Kick your butt high like you’re chasing a runaway cloud (50 reps).
  • Standing Overhead Crunch : Reach for the sky with a crunch (50 reps).
  • Side Crunch Shuffle: Work those obliques! Crunch side to side (25 reps each side).
  • Criss-Cross Crunch: Touch opposite elbow to knee like you’re doing a secret handshake with your abs (25 reps each side).
  • Toe Tap Twister: Tap your left toe with your right fingers by lifting your leg up , feeling the burn (25 reps each side).

Circuit 2: Lower Body Blast!

  • Squat Party: Get low with those squats, like you’re greeting the fitness gods (50 reps).
  • Lunge and Kick Combos: Lunge forward, then kick your other leg back for a double whammy (25 reps each side).
  • Swimming Superstars: Belly on the floor, Pretend you’re swimming on land, arms moving fast (50 reps).
  • Fast Biking Fury: Lie on your back, Feel the wind in your hair (or helmet, if you have one) with some rapid leg bike (25 reps each side).

Circuit 3: Full Body Frenzy!

  • Mountain Climber Mania: Race up those imaginary mountains with your knees (50 reps).
  • Child’s Pose Chill (Rest): Take a moment to breathe and recover.
  • Knees In & Out: Work those inner thighs (50 reps).
  • Downward Dog Disco: Move your hips in circles like you’re dancing in a downward dog pose (25 reps each side).
  • Child’s Pose Chill (Rest): Relax and recharge.
  • Fast Bicycle Crunches: Crunch those abs like you’re pedaling a super-fast bike (25 reps each side).

Cool Down (5 Minutes):

  • Stretch it Out: Give your muscles some love with some gentle stretches.
  • Gratitude Groove (Optional): Take a moment to appreciate your awesome body

Download Your Printable HIIT Workout: Stick this handy guide on your fridge for a quick reference.

HIIT workout with 50 reps of HIIT exercises. This workout will challenge your metabolism and take it to elevated level for 24 hours. You will feel energized and stronger after this. This is apartment friendly with no jumping needed. You just need a yoga mat and some water. Lets go!