High Intensity Interval Training (HIIT) has been some of the popular fitness trends for over a decade. This is just not surprising. HIIT workouts effectively promote cardiovascular health, improve metabolism, and burn fat.
Despite what you would possibly think, you'll be able to still enjoy the advantages of HIIT workouts even if you happen to're older or haven't exercised shortly. The secret's to begin with short, low-intensity intervals, give attention to proper form, and regularly progress in keeping with your fitness level and physical abilities. Try a sample HIIT workout at home to see if HIIT is correct for you.
Sample HIIT workout for older adults
If you must do a HIIT workout, this routine is an ideal strategy to start. It requires no equipment, and you'll be able to easily change the intensity of every HIIT workout.
HIIT alternates periods of high-intensity exercise with periods of recovery. To create a HIIT workout from the exercises below, do each exercise for 30 to 60 seconds. Then march in place for 30 to 60 seconds to recuperate before moving on to the subsequent exercise. If you're not able to push yourself again, you'll be able to at all times march in place for longer. Repeat this pattern, regularly working as much as a 30-minute workout. As you're starting out, just do as much as you'll be able to while maintaining good form.
A HIIT workout should never be painful or so dry that you could't finish the interval.
A note on terminology: In the next exercises, “tempo” tells you the time for every key movement in an exercise. For example, a 3–1–3 tempo means it is best to count to three as you do the primary a part of the exercise, hold the brand new position for a count of 1, and return to the starting position as you count to three. Return to position. Fast cardio moves often have a tempo that seems like 1–1–1–1–1, meaning one count for every a part of the exercise.
to warm up
As with any exercise, start with a dynamic warm-up. It might be so simple as a 10-minute walk or pedaling on a stationary bike. Try to warm up the muscle groups you might be using in the course of the exercise.
Moving squat with arm sweep
- Stand along with your feet together and your arms at your sides. Keep your shoulders back and down in any respect times. Tighten your abdominal muscles.
- Exhale to the suitable, bend your knees and hips, and lower right into a squat as you sweep your arms out to the edges and overhead. When sitting, don't put your knees further than your toes. Don't let your shoulders drop toward your ears when raising your arms.
- Straighten your legs, bring your left foot to your right and your arms all the way down to your sides as you come back to the starting position, but to the suitable of where you began.
- Repeat, stepping two or three more times to the suitable, depending on the quantity of space you may have. Reverse, stepping to the left.
- Repeat this sequence for 30 to 60 seconds.
To make this exercise easier: Take small steps to the side. Don't sit down so low. Place your hands in your hips.
To make this exercise harder: Squat down, but not below knee height. Move quickly while maintaining good form.
Side kick
- Stand straight along with your feet hip-width apart. Keep your upper body relaxed.
- Bend your arms so your hands are in front of your chest like a boxer. Make a loose fist along with your hands.
- Step forward along with your left foot, placing it in front of your right foot.
- Bend your upper body to the left, lift your right knee outward, after which kick to the side along with your foot bent, extending your leg. Tighten your abdominal muscles and power the movement along with your gluteal (buttock) muscles. Your knees and toes should point forward whenever you kick.
- Bend your right knee, lower your leg, and return to the starting position.
- Repeat for half of the 30- to 60-second interval, after which switch sides, kicking along with your left leg for the rest of the interval. The momentum of this interval is 1–1–1–1.
To make this exercise easier: Kick down. You can hold on to the back of the chair for balance if needed.
To make this exercise harder: Kick up. Add a punch with the arm on the identical side.
Plaque stand
- Stand along with your feet together and your arms at your sides. Tighten your abdominal muscles.
- Bend your knees and bend your hips forward and place your hands on the ground. Bend your knees as much as it's essential keep your hands on the ground.
- Extend your arms until your body is in a plank position. Your body ought to be in a plank position out of your head to your heels and your hands directly under your shoulders.
- Then walk your hands back to your feet and roll back to the starting position.
- Repeat for 30 to 60 second intervals. The tempo of the interval is 1–4–1–4–1.
To make this exercise easier: Start on all fours and move your hands from this position to a plank. You can keep your knees on the ground for the best transition or lift them off the ground as you extend your hands out.
To make this exercise harder: While in plank position, raise and lower each leg, lifting your feet off the ground, before bringing your hands back.
Tips to stop injuries
To stay protected and avoid injuries during HIIT workouts, keep the following pointers in mind:
- Always start with a radical warm-up to arrange your muscles and joints for exercise.
- Proper form is important to avoid strain. Consider working with a trainer or physical therapist to ensure you're doing the movements appropriately.
- Don't jump into high-intensity exercises too soon. Start with low-intensity intervals and regularly increase the intensity as your fitness improves.
- Allow time for rest and recovery. Do not do greater than two or three intense or high-impact exercises per week. Instead, allow rest days between workouts to avoid burnout and injuries.
Exercise photos by Michael Carroll