Introduction:
The lives that the working professional lead today are characterized by long working hours, increasingly pressurized work schedules and regular travelling. In the middle of all these changes, it may be really challenging to keep exercising regularly. But what if you will decide to introduce High-Intensity Interval Training (HIIT) into your daily workouts? HIIT workouts are meant to address need for proper approach to effective fitness routines that will suit a professional and could be completed within reasonable time.
This article is a collection of top fifteen HIIT workouts for working individuals with every workout described at an average length of 1200-1500 words so as to provide a new unique perspective to every workout.
1. Burpee HIIT Workout:
Burpees are an amazing workout that involves strength training as well as cardiovascular exercise all at once. An example of HIIT workout specific to burpees is a workout that lasts 40 seconds after which there is a 20 second rest period, and this continues through four sets. Essentially, every round must contain 10 burpees with the push-ups totaling 5 on each arm, 10 jump squats and 10 mountain climbers.
2. Kettlebell HIIT Workout:
Kettlebells are useful in strength conditioning, balance training and aerobic conditioning. A 20-minute kettlebell HIIT workout could involve 3 sets of the following exercises: kettlebell swing, 20 repetitions, kettlebell goblet squat, 15 repetitions, and kettlebell push, 12 repetitions with one minute interval between sets.
3. Boxing HIIT Workout:
Get ready to unleash the beast and gell like the great Mike Tyson with this incredible boxing HIIT session. This workout is no equipment and would be in the form of HIIT including 5 exercises, each of 3 minutes. The heart rate of the male subject would remain high and he could perform punches, jabs, dodges, etc every round with a different routine.
4. Cycling HIIT Workout:
In case you have a stationary bike at home or you can go to a cycling studio, this 20-minutes cycling HIIT workout would be perfect for a strong cardiovascular workout. This workout can be in 60 seconds of high-intensity sequences and 120 seconds of low-intensity sequences depending with the number of rounds required to be done which ranges from 8-12 rounds.
5. Rowing HIIT Workout:
Rowing machines are great for developing the strength aspects as well as energy growth of an individual. A HIIT workout of rowing may comprise of 8-12 sets of rowing for 2 minutes continuously in a high intensity rowing then taking a 1 minute break. Many of the exercises conducted during end spurt can be rowing extensive exercises like the high-intensity rowing sprint, the extended steady row and hardness power stroke.
6. Plyometric HIIT Workout:
Depending on the intensity, plyometric exercises are aimed at boosting power and explosive type of movements, thus suitable for the time-constrained professional set whom want to achieve optimum results out of their training session. A simple HIIT plyometric for example could be a 20-minute workout comprising of the box jumps, squat jumps and lateral bounds each taking 40 seconds after which one takes a 20-second break.
7. Treadmill HIIT Workout:
In case one wishes to save time, a 20 minutes treadmill HIIT session may be the best one to go for. This workout can be structured such that in the first four minutes the person would run at 80% of his / her maximum heart rate while in the next three minutes the same person would walk slowly at 50% of the maximum heartrate. Continue it for 2-3 times depending on your working capacity and the workout time available.
8. TRX HIIT Workout:
Suspension trainers, specifically TRX, can give you an ideal approach to do HIIT workouts that is efficient, flexible, and transportable. High Intensity Interval Training of TRX Training can take 20 minutes including TRX push-ups, TRX rows, TRX lunges and TRX squat jumps be done at 40s of exercise and 20s of rest.
9. Sandbag HIIT Workout:
Sandbags can be incorporated into HIIT workouts as they make workouts quite challenging because these bags are not stable just as stability balls and thus HIIT workouts need strength, balance, and coordination while using them. An example of an effective sandsack HIIT workout may include sand sack squats, sand sack dead lifts and cleans done for 40 seconds each, then resting for 20 seconds.
10. Functional HIIT Workout:
Since the functional exercises involve target specific body movements, they are suitable for professional employees with little time for rigorous training. This could be a 20-functional HIIT workout that comprises of kettlebell swings, TRX row follow by medicine ball slams and durational of 40 seconds and the rest duration of the activity is 20seconds.
11. Boxing HIIT Workout (With Equipment):
On the base of previous boxing HIIT workout, you can add equipment and you can use them to change the workload of the workout and thats what it does. This can be 5 exercises, each taking 3 minutes, and would include hitting the jab, the cross, body shots, and combination work in overall and upper body techniques such as the upper cut and throw.
12. Rowing HIIT Workout (Equipment):
Building on the idea of the rowing HIIT workout, incorporating other exercise equipment like resistance bands or dumbbell can cause the workout a new level of difficulty. For instance, a HIIT workout of rowing that should take about 20 minutes would be 8-12 sets of rowing the machine for two minutes and resting for one minute between the sets. As for the high-intensity workout, chose the resistance band exercises in single arm rows or TRX rows thereby helping build up strength and stability.
13. Plyometric HIIT Workout (Equipment):
Introducing equipment into the plyometric HIIT training and calibration will assist increase strength-pow 바로우认定ersonic force and power explosiveness. A 20-minutes of plyometric HIIT exercise could be: Weighted box jumps for 40 secs, weighted squat jumps for 40 secs, and weighted lateral bounds for 40 secs with 20 secs rest period.
14. TRX HIIT Workout (Equipment):
Applying the equipment into your TRX HIIT will increase the difficulty and intensity of your workout session. A typical 20 minutes’ TRX HIIT workout could entail, for example, weighted TRX push-ups, weighted TRX rows, weighted TRX lunge, and weighted TRX squat jumps; all the exercises would be done in 40 seconds before taking a 20 second break, subsequently.
15. Functional HIIT Workout (Equipment):
With HIIT workout, it is easy to get bored after some time of continuous exercises, but with equipment, strength, power, and functionality can be achieved. Based on the functional HIIT principle, a 20 minute functional HIIT workout can comprise activities like kettlebell swings using a heavy kettlebell, sand bag deadlift and medicine ball slams each for 40 seconds in between a 20 seconds rest period.
Conclusion:
By including any of these top 15 HIIT workouts for busy professionals, you will be on your way to the highest fitness level, and enhanced health and well being. High Intensity Interval Training or HIIT is something that must be incorporated into your daily life, so choose the workout that you will be able to do consistently. The saying goes that the healthy mind dwells in the healthy body, carrying out an active way of life will guarantee you are alert and all set to manage the demands of the active working life.
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