Creating a good HIIT (High Intensity Interval Training) can be a little confusing at first, but don’t worry it doesn’t take a rocket scientist to understand how it works.
Whether you want to use your high intensity interval training routine at home or at a gym, you can easily create one for every day of the week so that you do not get bored and your body doesn’tget used to the same exercises. Nothing is worse than getting on a treadmill or doing biceps curls day after day and not seeing the true results!
Step 1: Choose Your Muscle Groups
Write out which muscle groups you would like to workout during each day of the week. You do not want to exercise the same body parts every day. I see so many people working on their arms and chest, but never touching their legs. Yeah, it doesn’t look pretty when they put on those short! Your body should be built proportionally, so even if you don’t like it, just do it!
If you decided to workout 3 days a week, then hit all of the body parts on those days. Working out 5 days a week or more can really isolate body parts and your HIIT will likely to be more focused on each muscle group individually.
You can also decide to do a cardio/full body HIIT a few times a week to cover your whole body instead of individual parts. Just make sure that your muscles have some time to recover before the next full body workout. When performing a HIIT routine, it’s important to complete each exercise with highest intensity while using the proper form
Step 2: Work Out Equipment
You will need to take a look at what type of equipment will be available to you at home or at a gym. You can create an awesome HIIT without any equipment; all you will need is your body and determination.
If you have some dumbbells or a jump rope at home, them consider utilizing them for your HIIT. If you will be going to a gym, then you can use more equipment, but you must also consider if it will be available while other people are working out. Crossfit boxes usually have enough equipment for everyone in a group, but they also provide their own WODs (workout of the day), so you are likely to just follow their program (unless you go there while classes are not being held).
Step 3: Combine Exercises Into A Routine
Now that you know which body parts need to be worked on and which equipment is available to you, you can now start combining different exercises into a routine. Don’t worry, this is the fun part. If something seems like it doesn’t work during a workout, you can always replace one exercise for another for next time.
HIITs are usually made of 3 to 5 sets (rounds) of the same lineup of exercises. Depending on your fitness level, you can make your routine shorter or longer by adding or removing sets.
Each set will consist of a number of exercises. For example, one set can consist of Burpees, Pull Ups, Squats, Jump Lunges, and a run.
Next, you will assign a number of reps (repetitions) to each of the exercises. If you are just beginning, you can do 10 Burpees, 5 Pulls Ups, 15 Squats, 10 Jump Lunges, and 400 meter run. For an advanced routine you can raise the numbers of reps or distance.
Instead of assigning a number of reps, you can simply assign a time for each exercise. As you can see below, this high intensity interval training routine was set up so that each exercise is performed for 30 seconds. The beginners are likely to do less repetitions during the 30 seconds, while the advanced athletes will be able to pump out way more reps.
This method is great if you want to keep your workout to a certain time limit, make sure to only take short breaks of about 10-15 seconds in between each exercise.
Check Out This Sample Of A HIIT Routine: