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Her ideal number of HIIT workouts a week is only two to three. Try alternating between HIIT, pure strength training, and low impact sessions throughout the week. “HIIT done right should be taxing for the entire body and cardio system, and you’ll need time to recover from each session,” she explains. “I do not recommend HIIT more than once a day, and I don’t even recommend HIIT every day,” says Lyons. Just like most things in life, variety is key. However, if you are concerned about safety and would appreciate some expert guidance, consider checking in with a personal trainer or in a group fitness class with an experienced HIIT instructor. That said, form is your first priority and it’s totally acceptable to slow down when you need to come back to proper technique, she explains. “Any exercise is ‘safe’ when done in proper form with stability and control, but HIIT can be ‘unsafe’ when performed at a pace where form is compromised and your heart rate is high,” says Lyons. Once you've completed all five movements, rest as needed (for up to one minute), then repeat twice more for a total of three rounds. Perform each for 45 seconds, then rest for 15 seconds before continuing onto the next. Instructions: Choose five exercises from the list below. Time: 20 minutes | Good for: full-body, cardio | Equipment needed: mat, kettlebell (optional), stair or step (optional) Inspired to start a speedy sweat? To make your next HIIT sesh a full-body affair, pick from the below list of trainer-approved HIIT exercises that are home workout-friendly and guaranteed to get your heart pumping and blood flowing. Sometimes you just need to let it all out, and HIIT workouts are a great way to pump up your endorphins and reduce the negative effects of stress, according to the Mayo Clinic. “My motto is movement is best, and if you only have twenty minutes to get your endorphins for the day, HIIT is a great way to do it," says Lyons. “Our lifestyles are so sedentary, so getting our heart rates up and blood pumping is so important for the health of our hearts and circulatory systems.” “Using a HIIT workout to complement your pure strength workouts will help overall muscle strength and endurance,” says Lyons. Your metabolic rate also tends to be higher after a HIIT session, which means you will continue to burn calories post workout, Lyons adds. If you’re looking to torch calories, HIIT workouts can burn a lot of cals in a short amount of time because you're hitting your max effort. The goal is to push at your max capacity and rev your heart rate during those work intervals and use your breaks to rest and get ready to go all-out again.Īnd whether you're in the gym, at home, have weights handy, or want to sweat equipment-free, HIIT workouts will serve you major rewards. There are all sorts of ways to do HIIT, but the basic principle is this: Instead of going at a steady, moderate pace for the duration of your sweat sesh, you alternate between periods of intense work and recovery, says Tatiana Lampa, CPT, an ACSM-certified personal trainer and founder of Training with T App. Tatiana Lampa, CPT, is an ACSM-certified personal trainer, former instructor at Fit House in New York City, and founder of Training With T. Meet the experts: Alex Lyons, CPT, is a NASM-certified personal trainer and coach on House Of Athlete Plus, a holistic health and fitness platform, who has taught boxing, bootcamp, and HIIT classes. “If you feel like you have hit a wall in your fitness, adding HIIT offers variety and huge rewards when it comes to cardio training, because instead of parking on a treadmill or elliptical, 20 minutes of intense HIIT work can get you to the burn you crave quicker, and you’ll be moving in all planes of motion.” “HIIT workouts pack a quick punch and are an easy way to get heart rate elevated while continuing to focus on your exercise form,” says Alex Lyons, CPT, a NASM-certified personal trainer and coach on House Of Athlete Plus. After all, HIIT workouts are an efficient way to combat a sedentary lifestyle, reduce your risk of cardiovascular disease, and improve your overall health, recent research has found. They’re effective, accessible, and optimize your time. There’s a reason HIIT workouts stand the test of time.
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