HIIT– High-intensity interval training requires short and intense periods of exercise.
It is probably the most time effective way of working out.
High-intensity interval training serves a lot of health benefits.
Some of which are;
- HIIT helps to burn a massive amount of calories in less time.
- It boosts the metabolic rate. The rate stays high even after hours of exercise.
- HIIT helps in losing weight.
- It might help in muscle gain as well.
- HIIT might improve the muscle’s ability to use or consume oxygen.
- It helps control blood sugar levels.
- HIIT is also known to maintain heart rate and blood pressure.
You may begin with the low-intensity routine, then shift to medium intensity routine and then start HIIT. Do not start with HIIT directly.
But, if you are already into cardio, then you are good to go.
This routine aims at pushing individuals to their maximum capacities.
It will help burn calories on a massive scale in less time.
This routine contains a combination of workouts with proper breaks for effective results.
Get ready as it is going to be higher level intense.
Advanced Cardio Routine(HIIT)
High knees plus Jumping lunges:
(10 high knees+10 jumping lunges)
How to do?
For HIGH KNEES;
- Stand straight with hands in front of and close to the abdomen with palms facing the ground.
- Lift knees one by one and make them touch your palms.
For JUMPING LUNGES;
- Stand with feet apart and hands loose (or in a running position).
- Now jump a little and stretch one foot backward such that the calf of the leg going back becomes parallel to the ground.
- And, the thigh of the leg which is at its place gets parallel to the ground.
- Now jump and switch the legs getting into the same calf-thigh-ground-parallel position each time.
(Add 5repeats of high knees and 3repeats of jumping lunges after each week)
Jumping jacks plus Mountain climbers:
(10 jumping jacks + 10 mountain climbers)
How to do?
For JUMPING JACKS;
- Stand straight with your hands close to your body.
- While jumping upwards, throw your arms and legs outwards, making a star-like position.
- While landing, get back to the initial position.
For MOUNTAIN CLIMBERS;
- After finishing jumping jacks, get directly into a push-up position.
- With the butt a little high, to look like a mountain (maybe).
- Now lift the knees one by one, to make them touch the chest.
- And, the core should feel the pressure by thighs.
(Add 5repeats of jumping jacks and 3repeats of mountain climbers after each week.)
BREAK- 1 minute.
Squat Jack plus Burpees:
(20 squat jacks + 8 burpees)
Now, this is going to be tough!
How to do?
For SQUAT JACKS;
- Sit in a squat position and bring the legs close with a little jump.
- Again, with a little jump, get back into a squat position.
- Stand straight with hands close to the body.
- Jump with hands straight above your head.
- Get back on the floor in a squat like position.
- Jump backward just with feet into a plank position with your arms perpendicularly placed on the ground.
- Jump back to the squat position and stand up straight.
(Add 5squat jacks, and 2burpees, after each week)
HOW FREQUENTLY SHOULD ONE DO CARDIO?
Too much cardio can have various health hazards like;
- It can reduce metabolism.
- Too much cardio can cause interruptions in menstrual cycles.
- It may affect sleeping patterns.
- The immune system’s performance can hamper.
- Your body can start holding on to fat.
So, YOU SHOULD NOT DO CARDIO FOR MORE THAN 150 minutes a week.
Everything has pros and cons, so is cardio.
You should know if it suits your body or not.
So it was all about cardio.
You can always seek help regarding anything in the comments section below. Also, if you are not comfortable with discussing in the comments, you can mail us at firstname.lastname@example.org
All the best!