You don’t really need to go to a gym for your regular exercise. A gym can be an exciting way to work out, but it can also be extremely irritating, time consuming and pointless. Moreover, there are always those pushy salesmen to deal with. Luckily, burning your fat and building up some muscle doesn’t require you to go to a gym at all. Things like HIIT and body weight circuits can help you to enjoy a cardiovascular workout and build up your body muscle wherever you want and whenever you want. This Vine Vera Exercise Guide helps you to know more about all there is to body weight training and HIIT.
What makes body weight circuits tick?
Any exercise that involves the use of multiple groups of muscles, burns a lot of calories and gets your heart rate pumping. Body weight circuits usually burn more calories when compared to interval training and both are much better options than cardio.
In any body weight circuit routine, you are required to do a set of exercises in quick succession of each other, ideally without a break. Once you complete the entire circuit, you do it again. Since these exercises come one by one and the sets repeat themselves, it is normal to get tired. Therefore, you should always take a break when you feel the need for a break. Ideally, you should work towards completing 3 sets without taking a break. Remember, it is essential to WARM UP before you start off with your body weight circuit. You simply cannot skip out on the warm ups under any cost, but you should also pay attention to ensure that you don’t wear yourself completely. Once you’re done with the warm up, follow this exercise routine.
- Body weight squats – 20
- Push ups – 10
- Walking lunges – 20
- Dumbbell rows – 10
- Second plank – 15
- Jumping jack – 30
It is equally important to ensure that you stretch after completing your workouts. Since all your muscles have become contracted due to all that lifting, you need to even them out. Follow this routine about 2 – 3 times every week, making sure that you never do it on consecutive days. Contrary to popular opinion, muscles aren’t built by exercising. They are built when the body rests after exercising. It is equally important to ensure that you’re eating the right food. A great workout and a poor diet will really not get you anywhere. Things like fresh fruits and green vegetables are essential!
What is HIIT
HIIT, also known as High Intensity Interval Training, is a type of workout that alternates between less intensity exercises like walking and high intensity exercises like sprinting. Contrary to popular belief, it is possible to do HIIT even without a treadmill. Any cardio machine like a bike, a rowing machine or an elliptical can be used for HIIT. It is also possible to do HIIT without any equipment. If you plan to do HIIT, it is ideal to do it right after your weight lifting sessions or on alternate days. Remember, HIIT cannot be done more than three times per week. Moreover, HIIT can be easily modified to suit people of all sorts of fitness levels and these routines can be performed using all sorts of exercise modes like swimming, cycling, walking, elliptical cross-training and treadmills. One of the biggest advantages of doing HIIT is that the fitness levels offered by HIIT are similar to the ones offered by endurance workouts because of the fact that HIIT helps to burn more calories when compared to traditional workouts.
The HIIT Routine
Although there are countless variations of HIIT, the following two routines have become very popular.
Routine 1 – Workout for 30 seconds, rest for 90 seconds.
To follow this routine, you need to –
- Perform a light warm up on a treadmill by fast walking for approximately 3 – 5 minutes.
- Increase the incline to approximately 1.5
- Increase the intensity of the treadmill to do a sprint for about 30 seconds.
- Decrease the intensity and walk for about 90 seconds.
- Repeat the steps 3 and 4 for anything between 7 – 10 times.
Routine 2 – Work for 15 seconds, rest for 10 seconds
To follow this routine, you need to –
- Perform a light warm up on the treadmill for 3 – 5 minutes.
- Increase the incline to 1.5
- Step on the side railings to set the intensity to an all out sprint and jump back onto the treadmill. Sprint for approximately 15 seconds.
- Step on the side railings and rest for 10 seconds.
- Repeat the steps 4 and 5 for about 10 minutes.
- Don’t forget to hold the sides of the treadmill while stepping on the sides or stepping back onto the belt
What are the safety concerns for HIIT?
People who have lived for long periods without any major physical activity might suffer from increased risks of coronary disease if they plan to take up HIIT. Moreover, a history of diabetes, abnormal cholesterol, smoking and hypertension simply increases this risk. However, HIIT is generally known to be extremely safe for an average person. It is essential to set your base fitness level before you start off with HIIT and follow that level for the first few weeks as your body gets used to the routine and the requisite muscular adaptations are produced. The key to safe HIIT training is to ensure that you modify the intensity of the intervals to a challenging level that suits your body.