How To Perform HIIT Cardio in 15 Minutes With Only Body Weight
High intensity Interval Training is an energy intensive approach to exercise.Intervals of all-out effort with short rests or light activity is the idea.The workout usually lasts 15 to 20 minutes.It's not only a great workout, but it can be done almost anywhere with bodyweight exercises.A high intensity interval training (HIIT) session will leave you winded and add to your routine.Make sure your muscles are limber and warm before you go.
Step 1: Understand the Tabata method.
The Tabata Method is named after a Japanese researcher.The idea is to perform an activity all-out for 20 seconds, rest for 10 seconds and then repeat 8 times.You can do a full-body Tabata-style workout with just about any exercise you can think of.Go full-throttle for 20 seconds, then rest for 10.The original Tabata Training was performed on stationary bicycles, which allowed the study participants to exert maximum effort for each hard interval.There is little risk of injury while seated on a stationary bike and the rest is effective in the seated position.People become exhausted towards the end of the 8 cycles.This can lead to an injury.It's a good idea to be careful about what you do.Tabata-style training should only be done in safe situations, such as a swimming pool, a rowing machine, or another cardio style machine of which the participant cannot fall off or out.
Step 2: Do Tabata-style squats.
The idea is to go all-out in each activity for 20 seconds and then rest for 10 seconds.In that time, do as many squats as you can.If you want to do a squat, stand with your feet hip-distance apart and your arms at your sides.If you want to make sure your knees don't extend past your toes, lower your body by pushing your butt and hips back and bending at the knees.Put your body weight in your heels.If you go downward, raise your arms in front of you, they should look like Superman's arms.Your spine should be neutral.Push yourself up if your legs are parallel to the floor.For 20 seconds, do this.
Step 3: Rest for 10 seconds and then do it again.
Allow yourself to rest for 10 seconds after you've done 20 squats.Next, begin the next set of squats.For a total of 8 sets, repeat another 7 full sets of squats, resting 10 seconds between each.
Step 4: Do Tabata-style push-ups.
The Tabata-style workout involves more than squats.The pattern should be noticed by now.You will be doing Tabata-style push-ups for the second stage of the workout.To do a push-up, put your hands and feet on the floor.Your hands should be closer to each other.Lower your chest until your chin touches the ground by keeping your back and legs straight.Slowly return to the starting position.Do as many Tabata-style push-ups as you can in 20 seconds.
Step 5: Rest for 10 seconds and then do it again.
Rest for 10 seconds, then do another 20-second set of push-ups.Do 8 sets.
Step 6: Tabata-style sit-ups can be done using the above steps.
If you want to do a sit-up, lay on your back with the soles of your feet on the ground and legs bent at a 90-degree angle.With your feet and butt on the floor, raise your torso up from the ground.Lower yourself to the starting position.In 20 seconds, do as many sit-ups as you can.
Step 7: For 7 more rounds, rest and repeat.
Take a 10-second break and get back to your sit-ups.
Step 8: Do a group of mountain climbers.
You have to balance on the balls of your feet.Keep your back straight and neutral during the exercise.Pull your knee toward your bellybutton.If you want to switch the positions of your legs, extend your right leg back into the starting position and pull your left knee up towards your bellybutton.You are alternating your legs.Do it for 20 seconds.
Step 9: Rest and repeat.
You are aware of the drill by now.Then do another set of mountain climbers.You should rest and repeat until you have completed eight sets.
Step 10: Do 10pees.
The burpee will build strength, burn fat, and boost your conditioning.You don't need special equipment.If you want to do one, start in a squat position with your hands on the floor.If you want to return to the squat, kick your feet backwards into a push-up position.Return to the squat with your hands on the floor after jumping as high as you can into the air.This is a single burpee.This is repeated 10 times.The exercise should be easy to do.
Step 11: Rest and sprint 400 meters.
You can sprint 400 meters or do a lap around a standard running track once you have done ten burpees.The sprint and burpee should take about 3 minutes to complete.If you don't have access to a track, just run for a full minute.
Step 12: Rest.
Allow yourself time to rest after you run.
Step 13: You should repeat four to six times.
Take short rests in between the four to six rounds of the exercises.By the end, your heart will be throbbing.
Step 14: There is a jump rope.
You will need a punching bag and a jump rope for this workout.Start with the rope.For one minute, jump quickly.If you don't have a rope, nylon or polyester cable, it will work.If you clip yourself, wire cable will sting.Go hard and fast for the last 30 seconds.
Step 15: 40 crunches, 20 push-ups, 15 jump squats, and rest are required.
Move from the jump rope into the exercises.At a quick pace, do them all.Like sit-ups, crunches are kind of like that.To do one, lay on your back with your knees bent and feet flat on the floor.Lift your head, neck, and shoulders so that your shoulder blades are off the floor by putting your hands beside your ears.Keep the eyes looking up.Do 20 push-ups after 40 crunches.Do 15 jump squats last.You don't go down into the "plank" or push-up position.Start with a squat.Go back into the squat when you jump up.Do it again.Give yourself a rest at the end of the exercises.
Step 16: There is a jump rope.
Go back to the rope and do the first step.For the last 30 seconds of that period, go hard for one minute.The rope should be moved to the heavy bag.Hit the bag with the same force as Rocky.This will give you a full-body workout.If you don't have a heavy bag, try shadow boxing.Several old tires can be put into a bag.
Step 17: 15 sit-ups, 25 jumping jacks, and 25 crunches are left.
The three final exercises are needed to finish your session.Do 15 sit-ups after the bag.Do 25 jumping jacks.Stand straight with your feet shoulder width apart to do a jumping jack.Arms should be on your side.Go off the ground.Spread your legs while raising your arms over your head.As you jump back to the starting position, lower your arms.Do it again.Go straight from the jumping jacks into 25 crunches.
Step 18: Start fast.
A warm-up is the first part of your session.If you want to get your heart moving and blood flowing to your muscles, start pedaling at a comfortable speed for a minute-and-a-half.Interval workouts can be done on bikes either inside or outside.There is less chance of injury if you start on a stationary bicycle.If you pedal outside, you can change your sessions to include sprints, hill climbs, and training at different gear-speeds.
Step 19: As fast as you can.
You have to hit the first interval in stride once you're warmed up.Improve your speed.You should pedal as hard as you can.For about 40 or 45 seconds, try to maintain this pace.You will feel the burn.Shift into high gear if you are on a road bike.One of the middle cogs is located in the back.
Step 20: Return to normal speed.
You will be winded after your hard work.Rest and recover by slowing down.Rest for about 90 seconds.
Step 21: Do it again.
If you get your wind back, increase the intensity for another all-out effort.Go hard for 40 to 45 seconds.For 20 minutes, repeat this cycle.Another interval strategy is to go hard for two sessions of 15 minutes, broken by a slower pace for seven minutes and with a cool down period of five to 10 minutes.
Step 22: Let your body recover.
Your body will tire out from any interval training sessions.If you want your systems to heal and recover, you need to give yourself a longer rest period.Don't get too carried away.Try one session a week.If you feel ready for it, add a second session.The workouts should be staggered to give enough time for rest and recovery.