Are you tired of going through such lengthy exercise sessions that mess up your schedule? Trying out the HIIT workout at home may solve your problem.
While the common traditional exercises, like yoga or aerobics, need a commitment of about an hour, HIIT workout at home offers you similar fitness and health benefits in a shorter time period.
Moreover, if you don’t have access to the gym, getting a HIIT workout at home can be the right way to exercise.
Excited about engaging yourself in a HIIT workout? Let’s learn more about how to do a HIIT workout at home below!
What is a HIIT Workout?
HIIT or High Intensity Interval Training is a term referring to workouts that involve short periods of intense exercise followed by periods of rest or recovery.
HIIT workout typically needs 10-30 minutes time, with less than 60 seconds work intervals. One HIIT repetition typically consists of 20 seconds of activity followed by 40 seconds of rest.
The activities also vary, including sprinting, jumping rope, burpees, stationary biking, and many more.
HIIT workout often combines both full-body training and cardio exercises at once. This allows you to improve your muscular strength and cardio fitness at the same time.
Many people have tried a HIIT workout at home for weight loss. Its unique approach to training makes this exercise highly effective in losing fat and reshaping the body.
The intense activity during HIIT sessions can increase your metabolism, leading to significant calorie burn.
In addition, HIIT workouts could stimulate fat oxidation, which really helps your body use the stored fat as the main energy source.
Read also: Face Yoga Exercises: A Mindful Way to Maintain Youthfulness
HIIT Workout Benefits
HIIT workout at home offers many benefits, from practicality to physical health advantages, such as:
- Practical and low-maintenance. You only need a little space and small equipment to do a HIIT workout. There’s no need to go to a gym as you can complete your exercise in your bedroom, living room, or even balcony. You may also use a towel to substitute an exercise mat.
- Burn more calories in a short time. The American College of Sports Medicine (ACSM) argues that HIIT workouts can burn more calories per minute compared to typical aerobic training. Therefore, this workout can be the best way to lose weight even if you have limited time for exercising.
- Improve oxygen consumption. A study found that participants who consistently performed HIIT workouts 4 days a week for 5 weeks could improve their muscles’ ability to use oxygen by 9%.
- Help with losing fat. HIIT exercise can reduce body fat and waist circumference, so this makes HIIT effective, especially for those with obesity. Additionally, if you’re starting your keto journey, a HIIT workout makes a great keto exercise.
- Reduce heart rate and blood pressure. Performing HIIT workouts persistently can lower blood pressure and heart rate, primarily for people with overweight.
- Boost muscle growth. As HIIT workout requires your muscles to work hard, it has a high potential to improve your muscle growth.
Read also: What is Aerobic Exercise for? Get These 4 Benefits!
How to Perform a HIIT Workout at Home
To do a HIIT workout at home, you only need a few feet of open floor space and some light dumbbells.
Then, you can perform a repetition of exercises in turns for 30 seconds, with 15 seconds resting between each set.
After completing a round of exercise, get a minute rest and repeat it for 3 to 5 rounds. You can finish a whole HIIT workout for around 20-30 minutes.
Here are some activities you can do for a HIIT workout session at home:
- In/out squat jump press
- Jumping jack press
- Kickback press
- Squat press
- Lunge press (right leg or left leg)
Make sure that your HIIT workout sessions are fun and challenging so that you can maintain your consistency. Because the best exercise is the one you enjoy doing, isn’t it?
How Long Should I Do HIIT Workout at Home?
Note that overtraining may increase the risk of getting injured. It is due to insufficient time for your muscle tissue to repair and grow.
Thus, two to three days of HIIT workout at home a week is highly recommended.
It is advised to have 24 hours of rest or recovery day after each session. Alternatively, you can break the sessions into an upper-body day now and a lower-body day on the next day to avoid muscle soreness.
After immersing yourself in such workout routines, don’t stop there. You can also do more with a beauty treatment that may boost your body condition. Adding a hair removal treatment can be a good option.
At Clean & Tidy, you can go for a Super Hair Removal (SHR) session with professional therapists.
We serve effective treatments with advanced laser technology. Our SHR treatment allows you to remove the hair from its follicle, without causing so much pain.
In case you are interested in our services, contact us and book your appointment at Clean & Tidy Bugis or Jurong. Get your best treatment experience with long-lasting results.
Read also: Kegel Workout: Definition, Benefits, and How to Do It Right
