Many people drop their daily exercise as they feel like they don’t have enough time in their busy schedule. Well, we have an excellent idea for you all! We have brought a type of workout that will make you sweat in just 10 minutes. Yes, these are high-intensity interval training (HIIT).

When we hear “high intensity,” we start assuming CrossFitter climbing ropes or flipping big tyres in the gym. And undoubtedly, that could be one version of an HIIT workout but HIIT can be far gentler and more convenient than many people think. With no compromise on improving your health, slowing down your biological clock, and toning your body these easy-to-do HIIT workouts are great for you.

As HIIT workouts are designed to be performed in speed, you need to make sure that every time you hit the gym you’re maximizing your efforts and getting as many benefits as possible. We will be sharing some excellent tips with you to make your workout experience more effective.

1) Push yourself during your “work” intervals

If you’re giving 50 percent effort when you’re supposed to give 80 percent, then you are not  meeting the essence of an HIIT workout which means you are not  burning much calories.  Don’t hesitate to go hard during those work intervals and not certainly “all-out”. If you need to maintain a challenging speed while keeping good form then push yourself and see if you can get one more rep than you did the last time. Let the hope of that rest period motivate you to do the best you can and you can do it as relief is soon on the way.

2) Choose Full-body movements

You can perform HIIT workouts with any warm-up exercise. Also, if you want to hit all the muscle groups then you can try full-body exercises like burpees, pushups, squats, and jumping jacks. Once you’re comfortable, try those for exercises where you can add weights like dumbbells, medicine balls, or kettle-bells as it will help in enhancing the growth of lean muscle mass. For HIIT, it’s best to use lighter weights since these workouts are proposed to examine endurance rather than strength.

3) Don’t overdo it

You need to fix a target for about 2 to 3 HIIT sessions per week, and mix in other sorts of exercise like strength training, you can add a long walk or a weight-lifting session on other days of the week.

HIIT Workout 1: Charleston

bodyhood pilatesStarting in the proper plank position you need to step one foot forward between your hands and power through that knee to lift the other leg now return to the initial position and repeat on the other side. 

HIIT Workout 2: Thread the Needle

thread needle yogaFrom the plank position, you need to weave one leg long under your body and touch it with the opposite hand and then return to the plank position and repeat on the other side.

HIIT Workout 3: Pop Jack

froggerStarting plank position you need to jump both legs forward into wide sumo squat with toes pointed outward. To do squats and lunges without killing your knees you need to place your hands in front of your chest, as if ready to catch a ball now return to plank and repeat.

HIIT Workout 4: Push-Up Side-to-Side

Asymmetrical Push UpBegining from plank, you need to bring your right arm and right leg further out to the side and then do one push-up and drop to your knees, if necessary). Now come back to the plank position and repeat on the left.

HIIT Workout 5: Thrust

Hip ThrustsStarting from plank position you need to jump your feet in, just behind your hands and leap up high to the sky with arms outstretched, then tuck back down. Now jump back to plank and repeat.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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