HIIT Your Way to Fitness

This month I will discuss home or gym workout plans utilizing the HIIT program. HIIT stands for high-intensity interval training. It is very demanding, but can be adjusted to every individual’s needs. If you’re a beginner, you can go at a slower pace with less workout time and add more rest time. Intermediate and advanced individuals can push harder for designated workout times and cut down on rest time or add another round if needed. Regardless of what level you are at, the best practice is to perform at your own ability.

The HIIT program consists of body weight exercises you can perform at home, outside, or at the gym. The following workout programs I’ve listed are basic but effective exercises that will help improve your health and wellness. Please be aware that any workout performed has many benefits but can have slow results and must be done with patience and long-term dedication

The HIIT program consists of:
• 2 rounds
• 20 seconds each exercise
• 10 seconds rest between each exercise
• 2 to 3 minutes rest after first round of exercises

Exercises:
• jumping jacks
• wall sits
• push-ups
• ab crunches
• plank
• step-ups or marching in place
• squats
• high knees
• reverse lunges
• mountain climbers
• burpees

If you’re not familiar with stretches (below) or the above listed exercises, search for them on the internet to find a description and picture or video of how to perform them.

Start by warming up with butt kicks, running in place, etc. for two minutes followed by these stretches that you hold for a count of 15 seconds each:
• quad stretch
• calf stretch
• standing hamstring stretch
• shoulder and chest stretch
• tricep stretch
• back stretch

After you have completed your HIIT program, do a 3- to 5-minute cool-down to include slow walking in place, marching, etc., and the same stretches above, holding for a count of 15 seconds.
As always, stay active and be in control of your mind, body, and soul.