Build Your Own HIIT Routine

Short on time but looking for a workout that gives you results? High Intensity Interval Training or HIIT for short is alternating periods of short, intense anaerobic exercise followed by less intense recovery periods. This makes for efficient, fast paced workouts that keep you engaged. There are many benefits to HIIT workouts, including that they can be completed almost anywhere (meaning there is not excuses to not break a sweat).

How to get started with HIIT training:

  • Determine your training goals
  • Know your physical limitations
  • Consider activities you enjoy
  • Understand your available time commitment to work out
  • Take inventory of the fitness equipment available to you
  • Find a partner - like a personal trainer - who can help you create an effective training routine
  • Stay committed to your workouts and goals

Gym Source VIP Personal Trainer Esther Choi Williams of Fit Blvd explains,

“The beauty of HIIT is that you can incorporate this formula into any exercise. It can be done with just a treadmill and a stationary bike. Warm up for 5 minutes on the stationary bike, then set a timer to sprint all out for 30 seconds with 30 seconds recovery and repeat the before mentioned for 8 rounds. As you get stronger you can decrease the recovery time. It’s that simple.”

Don’t have a bike or treadmill yet but potentially in the market to expand your home gym equipment collection? We polled our equipment experts and they highly suggested the Assault Air Runner Treadmill and Assault AirBike Trainer as the dynamic duo for a HIIT Routine. Both pieces of gym equipment run on your energy and were designed with High Intensity Interval Training in mind!

Esther goes on to explain you can also turn any circuit-training workout into a HIIT workout too.

“My favorite way to HIIT it is with weight training or bodyweight exercises. For the more advanced, I like to do a 30 minute HIIT where I choose 9-exercises and perform them for 45 seconds and recover for 15 seconds for 3 rounds with 1:30 rest in between the rounds. In just 30 minutes the workout is done.”

Which fitness accessories do our equipment experts rave about in regards to HIIT weight training? The list was long, because really any fitness accessories can be incorporated, but some of their favorites included:

- Hero Strength Plyometric Box - great for multi level pushups, burpee box jumps, and power squats.

- The TRX Home Gym System a complete home suspension training system great for inverted rows, tricep extensions, pushups, lunges and more.

- The Bosu Ball allows you to upgrade any exercises intensity by adding balance. Think squats, deadlifts, shoulder presses, bicep c urls, triceps extensions, planks and more.

- VTX Neoprene Dumbbells allowing you to incorporate any free weight exercise into your HIIT workout from one arm dumbbell swings to dumbbell lunges and everything in between.

- SPRI Xerball Medicine Ball adding another weight alternative to dumbbells for exercises like single leg hip bridges, rolling push ups and weighted supermans.

Any of the above accessories could not only be combined for a great HIIT workout, but could provide options for HIIT individually as well.

Interested in learning more about how to incorporate HIIT into your workouts? Need help getting started designing the best home gym for your goals? Contact your local equipment expert for a personal consultation or for a recommendation to a vetted local personal trainer!

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