HIIT workout - High intensity training for everyone
High intensity training or HIIT training as it is also called, is an effective training method to improve fitness and increase heart rate.
Let us at Björn Borg inspire you with tips on effective Hiit exercises to create fun HIIT workouts.
Example of a complete HIIT training session
8 Hiit exercises you can do both at home and at the gym. It is effective Hiit exercises for both cardio and strength for an effective workout for the whole body.
Perform each exercise for 45 seconds followed by 15 seconds of rest between each exercise. When you have run through all the exercises, rest for 1-2 minutes before starting the next set. Do a total of 3-4 sets.
Jumping jacks
Air Squats
Mountain Climbers
Push-ups
Burpees
Jumping Squats
Russian Twists
Plank
Here are some more examples of exercises when doing HIIT training:
Jumping lunges
Medicine ball slam
Box jumps
Sit-ups
High knees
Bicycle crunch
Kettlebell swings
What is HIIT?
HIIT stands for High-Intensity Interval Training and is a method that involves intense training where you perform exercises for short periods followed by short periods of rest or lower intensity.
The purpose of HIIT is to increase the heart rate and improve fitness in an effective way in a short time.
A HIIT training session often lasts between 20 and 30 minutes and the training intervals themselves can vary in length and intensity depending on fitness level and goals.
Examples of a HIIT training routine could be alternating between short periods of intense running or cycling and periods of low-intensity activity or rest.
HIIT can be easily adapted to different types of exercise, including running, cycling, strength training and other forms of cardio.
Adapt the training to your own level and gradually increase the intensity and weights.
Alternating between intense training sessions and more relaxed ones has many benefits. Here you can read more about the opposite of HIIT, namely low impact workout.
Benefits of HIIT training
HIIT is an effective training method to improve fitness, increase fat burning and improve metabolic health.
Time-saving: Because HIIT sessions are usually short, they can be a good option on days when you don't have much time for exercise.
Improved fitness: HIIT can improve both aerobic and anaerobic fitness by increasing oxygen uptake and increasing the body's ability to use oxygen during exercise.
Versatility: HIIT can be adapted to different forms of exercise, including running, cycling, strength training and bodyweight training, making it versatile and easy to adapt to individual preferences. Many exercises also do not require special equipment, so it is easy to practice HIIT both at home and at the gym.
Healthy cardiovascular function: HIIT can improve cardiovascular health by increasing heart rate and improving blood circulation.
Do you want to try more high-intensity training? Check out our article with Tabata exercises.
HIIT workouts is for everyone
HIIT workouts are both fun, effective and flexible, and suit everyone regardless of fitness level. High-intensity training is suitable for both beginners and more experienced in training, as the exercises and the rest periods in between can easily be adapted to your level.
Feel yourself getting stronger and more fit the more you train and increase the intensity, interval length and add more advanced exercises as you progress. It's fun to challenge yourself and HIIT is a perfect way to do just that!
Good luck!