If you are thinking of designing a HIIT routine for training, the exercises that we will present below should be the starting point for your planning.
The exercises to build a HIIT routine should focus on high intensity, or be adapted in order to carry out a correct training of this type.
However, before presenting the recommended exercises, it is necessary to talk a little about HIIT training.
What does a HIIT routine consist of?
HIIT for its acronym in English –High Intensity Interval Training-, also known as high intensity interval training, is a well-known type of training in the fitness world.
As its name indicates, it is based on high intensity intervals. Usually these periods of time or intervals stand out for their short duration, which is why they can be carried out under quite considerable intensities.
However, the routines focused on this type of training are not only understood by high intensity exercises. HIIT is also made up of recovery periods, which are alternated with exercises.
Exercises for the HIIT routine
Knowing what HIIT training consists of, we will teach you some recommended exercises to develop a routine. Remember that these must be adapted according to your physical abilities and the type of training you want to carry out.
burpees
If the burpees are within the routine, it means that what is coming is high intensity. Despite not being the most loved exercises, they do stand out as one of the most important and beneficial in fitness.
In order to perform them you must stand with your legs shoulder-width apart and jump with your arms above your head.
At the end of the jump you must flex both legs as in a squat, while bringing your arms to the ground and supporting the palms of your hands.
Once you are in the previous position, bring both legs back and in extension. Adopt the push-up position, perform one repetition and at the end, bend your legs again in order to return to the starting position and execute the jump again.
push-ups
Push-ups have a number of very useful variations. These types of exercises also stand out as an appropriate alternative to include in the HIIT routine.
In this case we will show you its conventional execution.
To carry out conventional push-ups, you must lie face down on a flat and comfortable surface. Then, try to make a support on both palms of the hands, with the arms at shoulder height and a support on the tip of the feet.
Make sure your back, buttocks, and legs are in line with each other. At that moment you should bend your arms until your chest touches the ground and return to the starting position again.
climbers
Climbers or mountain climbers are recognized as physical resistance exercises. These types of movements can be included in the HIIT routine due to the cardiovascular stimulation.
To perform the climbers you must lie face down on a flat surface, support the palms of the hands and the tip of the feet. From there, make sure your torso is in line with your glutes and legs, just like in pushups.
Next, begin to bend your legs forward asymmetrically – one after the other. The goal is to achieve a continuous and explosive movement of the legs, while trying to bring the knees closer to chest height.
jumping jacks
Jumping jacks are often part of aerobic exercise routines, including initial warm-up phases. However, they can also be part of the HIIT routine.
This type of exercise contributes to the cardiac and respiratory increase. In addition, they are responsible for activating the entire body.
In order to carry it out you must stand with your legs completely together and your arms on each side of the body, respectively.
From this position you must make a jump through which you will separate your legs a little beyond shoulder height. On the other hand, the arms must move up from the head to touch each other.
It should be noted that the movement of the arms and legs must be coordinated and executed at the same time.
More exercises for the HIIT routine?
The HIIT training routine must be attached to your physical abilities and as such, it must be planned that way. In that order of ideas, the exercises exposed above can offer you help when planning your routine.
However, there are many more exercise alternatives to build a HIIT training routine. Even different ways of execution can be obtained from the exercises mentioned above.
Therefore, we advise you to turn to a professional trainer focused on high-intensity training. In this way your training program can be much healthier and more serious.
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