HIIT


High Intensity Interval Training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. High Intensity Workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This after burn effect is reason why intense exercise will help burn more fat and calories than regular aerobic and steady state workouts.

Here are a few benefits from HIIT
Increases Your Metabolism
HIIT speeds your metabolic rate and increases metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym.

Quick and Convenient
HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less.

No Equipment Necessary
HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in optimal muscle building and muscle retention couples with fat loss and increased calorie burn.

Some HIIT Workouts
Kettlebell swing
Work - 30 sec
Rest - 90 sec
Rounds - 6
Swing kettlebell between your legs and then pop your hips forward to swing it to eye level (or swing overhead), letting it drop straight into the next rep.

Thruster
Work - 15 sec
Rest - 80 sec
Rounds - 6
Holding a pair of dumbbells or a barbell at shoulder height, drop into a squat. As you stand up, drive the weight overhead, then lower to squat position and stand up again driving the weight overhead.

Sprints
Work - 60 sec
Rest - 60 sec
Round - 10
Sprint for 60 sec then walk for 60 sec, repeat this for 10 rounds

At Home workout I
Do as fast as possible
Rounds – 10
Preform 12 Burpees and then immediately do 12 Pull ups, and then repeat all exercises again till you finished all 10 rounds.

At Home workout II
Do as fast as possible
Rounds – 5
Preform 15 Pull ups, then 15 Squats, then 15 Box jumps (squat jumps), then 15 Push ups, repeat all exercises again till you finished all 5 rounds.



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