Everything you need to know about HIIT

You’ve seen fitness junkies skipping rope as if their life depended on it. They rest for a few breaths and then begin hopping like mad again.

That’s HIIT or High Intensity Interval Training, one of the most efficient and devoutly practiced workouts. HIIT training is based on a simple premise: short burst of high intensity exercising followed by very short breaks or low-intensity exercising. This go-all-out training is so effective because your body continues to burn calories for 24 hours after your workout, making it the ideal workout for anyone that wants to burn fat, lose weight and maintain muscle mass while at it

Why should you do HIIT?

Boost your metabolism: For 24 hours after you have completed a HIIT exercise, your metabolism still works at a high level. This means you continue burning calories and fat while you sleep, watch TV and just hang out. It is scientifically proven that HIIT turns your body into a calorie-burning well-oiled machine.

Improves stamina and heart health: Yet another study confirmed that these short bouts of exercise improve your stamina and heart health. Researchers found that sprint-based HIIT resulted in better aerobic performance by the participants in just 8 weeks. In fact, the participants doing the sprint exercising were able to bicycle twice as much than before the HIIT intervention.

Save Time, Get Great Results: You can improve your heart health by partaking in just 90 minutes of HIIT a week. To get the same results from endurance training, you would have to do about five hours of steady paced cycling. HIIT is the ultimate no-time-to-work-out technique that has substantial and proven health benefits. What’s even more impressive, is that the study’s participants were more eager to adopt a healthy, active behavior after the study because HIIT requires much less time than conventional workouts.

Burn Fat: A 2012 study showed that HIIT helped participants lose 17% of their visceral fat in just twelve weeks. The participants also lost trunk and abdominal fat by doing HIIT, in total they lost 4.4 pounds of body fat.

HIIT vs Traditional Workouts: HIIT works. You can burn more calories in just 15 minutes of HIIT jump rope exercising than you would from a one-hour jog on the treadmill. Yes, reaping the benefits of endurance exercise in less time might feel like cheating but it does work.

Jump Rope HIIT: Skipping rope is one of the most popular HIIT exercises because it’s both intense and offers a wide range of jump rope exercises to choose from.

Here’s a 15-minute speed rope workout to try now.

Equipment needed: a speed rope or cable rope

Jump Rope Routine: Begin with a thorough 5-minute warm-up. Complete each following jump rope exercise for 45 seconds at maximum capacity. Rest for 15 seconds between each.

  1. Two-feet Step – Jump with both feet off of the ground. Always land on the balls of your feet. 

  2. Push Ups — Do as many as you can in 45 seconds.

  3. Alternate-step Jump – Jump one foot at a time, slightly raising your knee during the jump.

  4. Lunge Jumps – Lunge right foot forward jump and switch legs midair. Keep elbows bent.

  5. High-Knee Jump Rope – Do the alternate-step jump only your knees need to be lifted at about chest level.

  6. Two-feet Step

  7. Mountain Climber – While in a push up position, engage your core and life your right foot to your chest. Return to initial position and repeat with your left foot.

  8. High-Knee Jump Rope

  9. Lunge Jumps

  10. Two-feet Step

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