The 5 Best Exercises For A Complete Hiit Workout

HIIT stands for High Intensity Interval Training, a cardio/interval training in which you perform different exercises with a high intensity. The exercises vary enormously, so that you continuously keep your heart rate high and target as many muscle groups as possible. 

You alternate these high-intensity exercises with a short break from complete rest or with a low-intensity exercise. In the short time of low intensity, you build up strength again to go full into it during the next exercise! Here you have five HIIT exercises, so that you can put together your own complete HIIT workout. 3, 2, 1…go!

Exercises For A Complete Hiit Workout

Rounds with a HIIT workout

An average HIIT workout consists of a number of exercises that you all perform for a certain number of seconds. Usually you repeat the round of exercises three times, the number of seconds you do the exercises can then increase or decrease. If you use the Patser Fatburner, you can be absolutely sure that you are fully stimulating your fat burning. Sounds good, right, such a short workout and then also burn fat, or lose pounds? Okay, let's go!

Explanation of one round

We all know that you should do a solid warm-up and cool-down before and after every workout. That is why this is not described below, but how you can perform one round of a HIIT workout.

  • Set a timer. This is on your mobile, but the app stores also offer enough options for an interval timer. You can also create a completely personalized HIIT Timer on this website .
  • Do the first exercise for 45 seconds.
  • Immediately continue without rest and do the next exercise for 45 seconds as well.
  • Continue until you have done all five exercises.
  • Rest for 60 seconds.
  • Now go to round 2.
  • Repeat the above until you have done 4 rounds.

The possibilities for exercises in a HIIT workout are really endless. We put 5 in a row for you, so that you can at least get started and that cube belly will soon be visible with you too!

HIIT exercise 1 - Squats

A movement that comes back in almost every sport is the squat. This is a basic exercise for muscle building and a formidable weapon for strengthening your lower body. Say hellohoo beautiful thighs and butt! To perform a squat:

  • Stand up straight and pick a point directly in front of you to look at.
  • Bring your hands straight ahead and let your palms face down.
  • Your feet are shoulder width apart and pointing forward.
  • Kneel and bring your hips back at the same time.
  • Lower to the point that you can hold it and make sure your knees are stable.
  • Don't lock your knees and keep all the strength in your muscles to avoid injury.

HIIT exercise 2 - Jumping Jacks

The Jumping Jack is a cardio exercise that increases your heart rate. This way you increase your fitness, speed and explosiveness. If you want to include Jumping Jacks in your HIIT workout, first watch this video or follow the steps below:

  • Stand up straight, put your feet together and keep your hands at your sides.
  • Quickly raise your arms overhead and jump out with your feet at the same time.
  • Then reverse the exercise and jump back to your standing position.

HIIT exercise 3 - Planking

A real hype a few years ago, now just a trend in the sports world: planking. It's not difficult and fits perfectly into your HIIT workout:

  • Lie on your stomach.
  • Place your forearms on the floor, making sure your arms are bent and your elbow is exactly under your shoulder.
  • Stand on your toes and raise your lower body.
  • Keep your body in a straight line.
  • Tighten your abs and pull in your belly button.
  • Stay like this until your timer goes to do the next exercise.

Explanation about planking and even more variations of planking can be found in this video .

HIIT exercise 4 - Jumping Rope

The Jumping Rope is a trendy term for nothing less than: jumping rope. There is a good chance that you have touched a skipping rope in your youth. That is why we are not going to explain the steps for the Jumping Rope, but you can watch this video just to be sure.

HIIT exercise 5 - Mountain climbers

Mountain climbers: sounds cool. Also tough. You train your entire body with this and you also train your balance and endurance. This is how you do the mountain climbers:

  • Place your hands and feet in a push-up position, on the floor.
  • Keep your back in a neutral position and tighten your abs and glutes.
  • Bring one leg toward your hands.
  • Put the leg back in place and now bring the other leg towards your hands.

That's it!

Need more workout tips? Check out our Home Workout Schedule . Next Time.

Also Read: tricep workout for beginners

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