High intensity interval training, sometimes known as HIIT training, is a type of exercise that alternates brief bursts of vigorous activity with equally brief rest intervals or low-intensity exercise.

What is HIIT used for?

It is mostly an aerobic and resistance-type workout. HIIT is the best workout you can get in the shortest period of time.

The main benefit of HIIT training is that it will cut down on the amount of time you need to spend exercising, which is ideal if you have a busy schedule or many daily activities (work, family, etc.). With HIIT training, you can work out for 20, 30, or even only 5 minutes each day.

Additionally, it is a training that, if done correctly and with seriousness, promises to reward you for your effort.

Is a 7-minute routine acceptable?

In reality, HIIT training is nothing new. For years, athletes have practised interval training, which involves switching between sprints and jogs to increase their stamina.

But it wasn’t until around ten years ago that physiologists started conducting research demonstrating that intervals give the body a quick health boost that HIIT truly took off.

Newspapers like The New York Times helped promote the “7-minute workout,” which allows busy city dwellers to set aside a short period of time each day to engage in a vigorous and efficient workout. The fact that HIIT exercise can be done at home is another fantastic benefit. You may easily complete it at home. Even if weights or other equipment are not required.

It becomes the ideal choice to stay in shape when we are at home during these times of quarantine and confinement.

Advantages of HIIT exercise

In order to attain interval heart rate, high intensity interval training involves activities of both high and moderate intensity. The so-called EPOC effect, or increased oxygen consumption after exercise, which can last up to 72 hours, is one of the major advantages.

More muscles will be used than during a typical activity.

You improve fat burning and mobilise more muscle.

You combine cardiovascular and strength training in one workout, eliminating the need for additional strength training later.

Nothing will weary you.

Because there are so many various workouts you can incorporate into HIIT, it guarantees a very diversified training that can even be enjoyable.

The most effective 10-minute HIIT workout at home

How can I perform a home Hiit workout? We’re going to suggest a 10-minute, equipment-free high-intensity interval workout that you can complete at home.

Before you begin, you should be aware that for it to be effective, you must be at the top of everything during the session and only rest at the pauses. Nothing to do but rest during the 10-minute period, which you must utilise to the fullest. You’ll become used to this form of training, so don’t worry if you find yourself becoming out of breath at first.

Depending on the training, the exercise and rest times can vary. 50 seconds of exercise and 10 seconds of rest will be our chosen interval length. You have ten minutes overall, so you need to use them wisely. If you wish to calculate the intervals, you can use a stopwatch.

Exercise regimen to follow

Jumping Jacks: Open your legs, raise your arms, and then close them again. Help us get going.

Touching down involves taking the opposing leg to the side, taking a step to the side, and placing the opposite hand on the ground. Work the quadriceps hard by combining jumping jacks and squats. To prevent back pain, bend your knees.

Right-legged runners jump: we take a tiny step back and lift our right leg while jumping immediately. Runner jumps with their left leg. Jack-knife jumps. Knock down. Squat. Jumping jacks with a running right leg.

Left-legged runner jumps. With this exercise, you will have worked a significant portion of your body for 10 minutes while also pushing your heart rate to the limit. Don’t worry about it; it’s typical to experience some discomfort in the quadriceps the following day if you’re doing HIIT training for the first time.

Once you’re comfortable with it, you can look at other tables with harder workouts or longer work periods, such 15, 20, or 30 minutes.

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I’m Nelson Joseph, and I’m the Chief Editor at Aerobicsstepper, a website that offers resources to help you get better at working out at the gym or at home.