Who says exercising is time consuming? With HIIT cardio, you can exercise less, but lose more pounds.
HIIT or high intensity training is the best friend of all bodybuilders and majority of athletes. It’s also gaining popularity among individuals who are simply looking to shed some pounds or maintain a healthy physique but couldn’t afford to spend time in the gym for hours of workout. With HIIT cardio, you can gain the benefits of a ten-hour aerobic session for just 15 to 30 minutes. No way! Well, that’s what scientific studies show.
According to experts, high intensity training, which is often composed of low-paced and fast-paced exercises, has a number of benefits. These include improved strength, endurance, flexibility, leaner muscles, and better health. Below are 5 HIIT cardio workouts you can try. After a week, expect to experience slight improvement in your physical strength and in your mood.
1. Heavy rope training
This exercise was originally designed for those who are into football and mixed martial arts. But today, it’s a popular HIIT cardio exercise too. If you’re one of those people who complain of extra demanding workouts, this one’s for you. This workout includes some twisting, jumping, throwing, whipping and performing spiral movements. The entire session takes about 15 minutes. The first 5 minutes are allocated to a jumping rope activity for warming up. Then, you’ll have to perform 3-5 sets of intervals that are 10-30 each. Spare 45 seconds to one minute of rest between each interval. This HIIT cardio training will increase your strength, endurance and power.
2. Car push
Uh-oh – sounds hard isn’t it? But it’s actually one of the best high intensity exercises there are today. Car pushing as a physical workout is underrated but when it comes to HIIT cardio, it’s a highly effective form of exercise. Remember, with HIIT, your goal is to push yourself to the limits. Car pushing enhances your leg, power, and upper body pressing ability. To do this, you just have to put your car on a neutral mode, drop your head down, and place your arms straight on a “push” position and thrust. Push it with all your might for 10-30 seconds. Prior the exercises, brisk walk or slow jog for 10 minutes to warm up. Push the car for 4 intervals, with 10-30 seconds each. Spare 10 minutes to cool down through brisk walking or mild jogging.
Did you notice that sprinters have leaner muscle mass on their legs as compared to long-distance runners? It’s because sprinting, which has been practiced for so many years, activates twitch muscles faster and leads to muscle damage, and eventually to new muscle fiber growth. If you sprint today, expect to feel sore muscles tomorrow. But the reward is big. For this HIIT cardio workout, spare 10 minutes for brisk walking. The training involves 5 sets of sprinting, with 10-30 seconds per interval. Give yourself 1-4 minutes in between the intervals and another 10 minutes of brisk walking to cool down.
Had a bad day at work? Is your wife nagging at you again? Instead of releasing your anger to something else, do it through boxing! Hitting a punching bag is a great HIIT cardio workout that is ideal for those who are suffering from lower extremity injuries. Experts do not recommend doing boxing after a heavy upper-body workout. To warm yourself up, jump rope for 10 minutes. Hit the punching bag for 5 rounds, 10-30 seconds of all-out punches (imagine hitting the face of the person you hate most). In between rounds, spare 2-4 minutes for jumping rope activities. Then, give it 10 minutes of brisk walking to cool down.
5. Kettle bell swings
If you want to activate your hamstrings and glutes, you should try this HIIT cardio workout. In a study published in the Journal of Strength and Conditioning, it was found that muscle activation reaches as high as 50% of the maximal voluntary contraction (MVC) as the movement of the swing shifts from the bottom to the top. Kettle bell exercises help strengthen your core muscles, hips and knees, and stimulate your glutes. Every time you swing the kettle bell, you are actually firing your muscle fibers which lead to new muscle growth. To warm up your body, jump rope for 5 minutes at a moderate pace, and then brisk walk or jog for another 10 minutes. Swing the kettle bell within 10-30 seconds for 5 sets. Take a 45-60 second rest in between intervals. To cool down, jump rope again for 5 minutes and brisk walk or jog for 10 minutes.
These HIIT cardio workouts are sure to squeeze off your fats and at the same time, strengthen your overall physical physique and help you build powerful and leaner muscles.