High Intensity Interval Training (HIIT) is rapidly becoming one of the most popular forms of cardiovascular exercise. As the name implies, these are intervals or short periods of intense training, followed by short rest periods in a cycle or cycle.
It's popular because it makes your heart beat faster. It can be completed with a variety of training methods, such. Running, cycling, jumping, rowing, swimming, etc., and it can be done in a relatively short time.
Now you do not have to walk or run for hours on a treadmill. You can do much shorter but more intense workouts where your body will run for hours like a fat burning stove after you're done with the actual workout.
We've put together 20 of the best HIIT weight loss workouts so you can try out what fits your fitness goals and your daily routine. You can share it and save it on your social media. Enjoy!
Here are three quick HIIT workouts that you can complete with your bike. Twice a week is enough for these hard sessions as your body needs the time to recover so you can come back stronger. If time is tight, you can cut out an interval set to make it even shorter. Grab your timer and let's go!
Fast and dirty 30s
Thirty seconds are the ultimate HIIT duration - just long enough to give you full throttle, but not so long that you'll get into a rush just before the end. Experienced drivers can follow the Dirty 30 described here. Beginners should extend the rest interval to 90 seconds. (Advanced riders can reduce the rest interval to 30 seconds.)
Olympic trainer Gale Bernhardt, author of Become a Fat Burning Machine, dictates a type of HIIT interval she likes to refer to as the "miracle interval" - not because it takes a miracle to stop her, but because she delivers the high intensity fat burning , High-end fitness benefits of traditional HIIT bouts without being flogged. "I like to give longer recovery intervals, because you can really produce a high overall performance for every switch-on interval," says Bernhardt. This training lasts 45 to 55 minutes.
These intervals were created by Hunter Allen, founder of the Peaks Coaching Group, and simulate exactly how an athlete has to drive to win a race. "You have to attack hard enough that nobody gets on your bike and you create a gap," says Allen. For this reason, the intervals include both pushing operations inside and outside the saddle. Finally, the final sprint simulates the final sprint to the line. Each interval is measured in the rate of perceived effort (RPE) on a scale of 0 to 10, where 0 is simpler than a soft pedal, while 10 is an absolute effort.
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