The best HIT workouts

Which are the best HIT workouts?

GYM & WORKOUTWEIGHT LOSS

8/22/20232 min read

High-Intensity Training is known for its ability to maximize results in a short amount of time. By pushing your body to its limits during brief bursts of activity, you not only burn calories but also increase cardiovascular fitness, build strength, and boost metabolism. HIT is versatile and adaptable, making it suitable for various fitness levels and goals.

As mentioned earlier, HIT stands for high-intensity interval training, wich refers to the short burst of intense exercise alternated with low-intensity recovery periods that make up the protocol. That is exactly why HIT works. You’re going hard, for the most time you are going as hard as you can, then resting for a length of time that will let you recover to give it your all once again.

· To improve aerobic fitness (cardio): you should do intervals for 30 seconds, then rest for 30 seconds.

· To train anaerobically (sport specific training for more power and explosiveness): you should work for 15 seconds and then rest for 75 seconds.

Some of the best HIT Workouts:

Sprint interval:

Warm up with a 5 minutes jog, then immediately turn up the speed so you are sprinting as fast as you can for 20 seconds. After that walk or jog at a very slow pace for one minute. Then get back at it.

Repeat this for 20 rounds and you will get 30 minutes of good interval training.

man running on edge near mountain
man running on edge near mountain

The Bike Sprint

If you have a stationary bike, or have access to one in the gym, then you can blow up your quads and hamstring with this hit workout. Pedal as hard and fast as you can for 30 seconds, focusing on turning your legs over at a fast pace. Make sure you have some resistance on your bike. (so don’t set it at the lowest resistance).

After that pedal slowly for one minute at an easy pace. Repeat this for about 10-20 rounds.

The hill sprint

Hill sprints are some of the most effective ways of HIT workouts. Sprinting on an incline prevents you from overstriding and also decreases the impact on your joints. You will be far less prone to a hamstring tweak on a hill sprint than you would be on a flat surface.

This one is easy to do and doesn’t force you to constantly stare at the clock. Find a hill and sprint up for 20-30 seconds. Then walk back down to your starting point; this serves as your recovery period. Repeat this for 10 rounds.

woman in red long sleeve shirt and white shorts standing beside black bicycle during daytime
woman in red long sleeve shirt and white shorts standing beside black bicycle during daytime
brown and gray mountain under blue sky during daytime
brown and gray mountain under blue sky during daytime