A High Intensity Workout Primer

A High Intensity Workout Primer

As you get older, responsibilities stack up and what little time you thought you had to yourself you’re now splitting between children, your job and Netflix (hey, we all have our priorities). The loss of time we have to dedicate to staying fit has necessitated the creation of a brief, yet intense workout that gets the most out of our exercise time.

High intensity workouts or HIT, are intense stretches of activity followed by brief intervals of rest. HITs are generally designed to provide an all-around workout, but can be geared towards working out certain body parts. Since they’re fast becoming all the rage, the next time you use your gym pass you’ll notice a number of gym-goers working out with HITs incorporated into their routine.  

To get the most out of your brief workout you’ll want to incorporate 9-12 exercises, which will be enough to ensure a far-reaching session. When ordering exercises be sure to alternate between them so that you are activating different muscles. For example: push ups, squats, planks and wall sits.

The following is a standard HIT workout. In this example, 12 exercises are performed by solely using one’s body weight and common props. Each exercise is carried out for 30 seconds followed by a 10 second rest that the athlete also uses to set up for the next exercise.

1. Jumping jacks
2. Wall sits – Rest your back flat against a wall and sit down on an imaginary chair so that your legs create a 90-degree angle.
3. Push-ups
4. Abdominal crunch core
5. Step-up onto chair – With your back straight and hands on your waist, step up onto a sturdy chair. While maintaining your posture and keeping your face forward, step back down. Be mindful of posture more-so than speed.
6. Squats
7. Chair Dip - With your hands on the edge of a steady chair, extend your feet in front of you so that you become long and straight. Then lift your body up and down by only utilising your arms.
8. Plank core
9. High knees/running in place
10. Lunges
11. Push-ups with upper body rotation
12. Side planks



The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

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