There are many HIIT workout plans to choose from, so it can be hard to choose one that’s right for you. Some of the most popular HIIT workouts are cardio and bodyweight strength exercises. This type of workout is known as “straightforward” and should be broken up into two circuits, with no rest between. These intense sessions will build your stamina and muscle strength. You’ll need to vary the intensity of the routine to achieve maximum results.
HIIT workouts are fast-paced intervals of high intensity. You’ll do three circuits in each session: Circuit 1, Circuit 2, and Circuit 3. After the warm-up, you’ll complete Circuit 1 and Circuit 2 twice. You can use a dumbbell for full-body exercises, such as dead/curl/press and barbell swings. This workout will help you increase your strength and muscle power with light weights.
In the first circuit, you’ll do 20 seconds of all-out work. Then, rest for two minutes before starting the next circuit. The recovery period is crucial to keep your heart rate at the required level, and HIIT programs should be built slowly. A high-intensity HIIT workout will be more challenging for newbies and can be modified to fit your level of fitness. If you are a beginner, start with a low-intensity version of the HIIT workout.
Once you’ve mastered the technique, you can add intensity to the routine by making the workout shorter. If you don’t feel like doing this workout, try doing it only two to three times per week. This will ensure that your muscles recover properly between intense sessions. Remember to take a day off from HIIT to recover and prevent injuries. The HIIT method is extremely effective but it can put a lot of strain on the body. Only do it a few times a week for maximum benefits.
The HIIT model is based on the Tabata protocol. The protocol calls for 20 seconds of work, followed by 10 seconds of recovery. Then, you perform four minutes of rest. During each round, you’ll complete two circuits. Each circuit should be at least a minute long. To maximize the HIIT workout, you need to be consistent and committed. If you don’t want to get injured, you can start with the warm-up.
Sprints are also a form of high-intensity exercise. While this exercise is a great choice for runners, novices should avoid sprints. Since the high intensity of the workout can damage ligaments and tendons, mountain climbers are a safe and effective exercise. It engages the whole body and your core while minimizing the risk of injury. This exercise is ideal for people with knee or back injuries. If you want to lose weight fast, you should try a HIIT plan with three circuits.