More and more people are betting on including HIIT routines in their workouts. Its benefits are unmatched with other types of training, since we will be working resistance and speed in the same exercise. Likewise, we will be burning calories and losing fat. For those who need extra motivation in their cardio sessions, HIIT will undoubtedly achieve it.
In addition, we have commented on the great alternative that is so that people who only want to increase their bodybuilding can perform aerobic exercises and not lose muscle volume. We remember that HIIT sessions they cannot last more than 20-30 minutes. So those who don't train due to lack of time will have no excuses either.
This time we are going to propose a high-intensity interval running routine. It is true that there are people who find continuous running training boring, with this routine you won't have time for it.
Also, that it is based on running does not mean that it is exclusively aimed at runners, Not at all. It is a perfect routine for all types of people, including those who are overweight and looking to lose weight. By the way! You will hallucinate with the adrenaline rush that you feel at the end of the session.
Warm up, first of all
If warming up is essential before training any exercise, for HIIT sessions it is unforgivable. We are going to push our muscles to the extreme, so they will need to be fully prepared so that there is no whiplash or injury.
How can you warm up? Jog for 10-15 minutes, preferably on hilly terrain. If you are going to do it on a treadmill, go up the incline of the machine.
You can also perform 40” jumping jacks, 20” rest, 40” jump squats, and 20” rest (x3). Everything at a very moderate level, do not do it with 100% of your energy, use 60% at most.
Get Ready!
Once we have warmed up our body, we will have to prepare to start the HIIT circuit.
We are going to do between 5 and 10 rounds of sprints. It is important that each one determines his capacity; If you are a beginner in physical exercise, it is better that you progress gradually over time. Set short goals to avoid getting frustrated. This training is hard and fatigue can appear as normal, so train with your head.
The breaks are quite long in order to recover 100% and return to do an explosive repetition at the maximum intensity that we can.
Perform intervals of sprints for 30” and rests for 2 minutes. It may seem like an exaggerated rest and a simple training, but we warn you that when you go for the fourth round you are going to need 2 new lungs. It is a demanding workout, which releases a lot of adrenaline and leaves you wanting the next round, despite the fact that you suffer.
Do not do this workout 2 days in a row! Let your body rest for at least 48 hours, although you can do any other type of exercise that is not high intensity.