High-intensity interval workouts or HIIT Workouts at home are becoming increasingly popular. It is not surprising given their effectiveness and the benefits that we can obtain from them. Training of this type allows us to increase muscular endurance, gain energy, burn calories, and lose fat quickly.
Why do a HIIT Workout For Women At Home
High-density interval training is well suited to both people who want to start to take care of themselves and have little physical resistance and experienced athletes with very high levels of resistance. And it supports a wide variety of exercises. Being able to do a workout with a HIIT Workout at home allows:
- That anyone who wants to improve their body and their resistance achieves excellent results by dedicating a few minutes of their time a day from their own home. And at the time that suits you best.
- Work to burn body fat and speed up the metabolism without the need for a personal trainer.
- Clearly and visibly improve your physical endurance even with little time for training.
- Increase tolerance to lactic acid and improve insulin sensitivity.
- Activate the body’s anabolic processes in a healthy and effective way.
The Best Exercises for a HIIT Workout For Women At Home
This type of training alternates a wide variety of different exercises. Some of the most common are:
- Careers on site
- Jumps with two legs
- Jumping jacks
These exercises are performed for 30 seconds. The rest time between exercises is between 10 and 20 seconds. An effective HIIT Workout at home can last anywhere from 8 minutes for newcomers to 30 minutes for high endurance athletes.
Tips for a good HIIT Workout For Women At Home
Use a Workout that you feel good about. In which you notice the work but the demand is manageable and your heart rate does not shoot up to insane levels.
Do a few stretches before your Workout. You are going to carry out demanding exercises and this is the way to minimize the risk of injury.
A good HIIT Workout consists of 7 to 15 different exercises. With less, it falls short and you would work a few muscles.
It doesn’t make much sense to use a Workout of more than 15 exercises; If you want to lengthen it, repeat a short or medium Workout 2, 3, or even 4 times.
Have an appropriate place to do your HIIT workout at home. Choose a safe area with a floor that does not slip. You should be able to move comfortably and perform the movements without hitting furniture or walls.
Remember that the intensity of work between two consecutive exercises must vary. And that between them a break of between 10 and 20 seconds is necessary.
For a good workout and short and medium-term results, repeat your Workout 3-4 times a week. Always on alternate days.
You can enrich your HIIT training by using weighted vests or anklets. Do not do it if you are starting in the world of fitness.
But if you are a good, experienced athlete with high endurance, this is a good option.
Always wear comfortable clothing and especially appropriate footwear. You will avoid injuries and discomfort.
Use a stopwatch or a good large digital watch with a second hand to clearly visualize both your training and rest times. You can help yourself with a mobile stopwatch APP.
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HIIT Workout at Home for Beginners and Experienced Riders
This is an appropriate Workout for those who are new to the world of sports and physical exercise. Repeated in the same training 2 or 3 times it is also a good Workout for experienced athletes. Perform each of the following exercises for 30 seconds and remember the importance of stopping 10 seconds between each of the exercises. Rest for at least 1 minute if you are going to repeat the routine.
- Fast knees to chest.
- Scissors jump.
- Simulated boxing.
- Scissor jumps.
- Race on the site.
- Crunches of abs.
- Bottoms with chairs.
HIIT Workout at home for experienced Athletes
This HIIT Workout at home is especially suitable for experienced and high endurance athletes. You must perform each exercise for 30 seconds at the indicated intensity level. And rest the marked time that will be 20 seconds between exercises and 1 minute between the first and second half of the exercises. You can perform more than one series but always resting between 1 minute and 1 and 1/2 minutes between series.
- Open and close legs with the jump. Moderate level.
- Squats Intense level.
- Side lunges. Moderate level.
- Race on the site. Intense level.
- Lizard jumps. Moderate level. Rest 1 minute.
- Simulated boxing. Intense level.
- Side jumps. Moderate level.
- Burpees. Intense level.
- Elbow to the knee. Moderate level.
- Squats with legs spread. Intense level.
Design your Own HIIT Workout at home
If you are one of those who get bored of doing the same exercises regularly or have some favorites, you can design your own HIIT exercise Workout at home. You can even add elements like steps, rope, or dumbbells to your exercises if you have them.
Remember to alternate the intensity of the exercises. And make sure that these work for different muscle groups. It is very important that you respect the rest time between them. Otherwise, you will not be doing HIIT training, you will simply be doing a series of normal exercises.
Go ahead and include HIIT exercises at home several times a week on alternate days in your Workout. You will notice after a short time a great improvement in your physical condition and your level of resistance.