HIIT Workout Routine: Muscle-Building, How to Perform, Exercise Variations, and Common Mistake

Updated: 20 hours ago


HIIT Workout

Do you want to get in great shape? Do you want to build muscle and burn fat? If so, then you need to start doing HIIT workouts. High-intensity interval training is one of the best ways to achieve all of your fitness goals. In this article, we will discuss what HIIT is, how to perform it correctly, the benefits of HIIT, and common mistakes people make. Let's get started!


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


What is High-Intensity Interval Training?

A HIIT workout is a type of workout that alternates between short periods of intense exercise and recovery. It stands for High-Intensity Interval Training. HIIT workouts are usually done for a specific amount of time, such as 20 minutes. In that 20 minutes, you would do an intense exercise for 30 seconds followed by a recovery period for 30 seconds. You would repeat this cycle until the timer goes off.


HIIT workouts are great because they help you build muscle and burn fat at the same time. They are also very effective for improving your cardiovascular health. The intensity can be anything from a sprint to lifting weights. The key is to push yourself as hard as you can during the work periods and then recover fully during the rest periods.


Cardiovascular health is improved because HIIT workouts increase your heart rate and then let it recover. This is beneficial because it helps your heart become stronger. The higher intensity also helps to improve your VO₂ max, which is the maximum amount of oxygen that your body can use during exercise.


HIIT workouts are also great for burning fat. This is because the high intensity helps to increase your metabolism. The higher your metabolism is, the more calories you will burn. HIIT workouts are also very effective for reducing belly fat. Compared to other forms of exercise like bodybuilding or powerlifting, HIIT is much more effective for burning fat.


There are many different exercise variations that you can do for HIIT workouts. Some examples include sprinting, cycling, rowing, and jump squats. You can also use any type of cardio machine like a treadmill, elliptical, or stair climber. The key is to find an exercise that you can do at a high intensity for the work periods.


How to Perform HIIT Workout?

Now that we know what HIIT workouts are and the benefits of HIIT, let's talk about how to perform HIIT workouts. As we mentioned earlier, HIIT workouts should be done for a specific amount of time, such as 20 minutes. In that 20 minutes, you would do an intense exercise for 30 seconds followed by a recovery period for 30 seconds. You would repeat this cycle until the timer goes off.


You can use any type of exercise for your HIIT workout. Some examples include sprinting, cycling, rowing, and jump squats. You can also use any type of cardio machine like a treadmill, elliptical, or stair climber. The key is to find an exercise that you can do at a high intensity for the work periods.


When selecting your exercises, you should also consider the intensity. The higher the intensity, the shorter the work period should be. For example, if you are sprinting, then your work period should be around 30 seconds. If you are doing a less intense exercise like walking, then your work period can be up to one minute.


It is also important to warm up before you start your HIIT workout. A good warm-up will help to prevent injuries and get your body ready for high-intensity exercises. You should start with some light cardio and then gradually increase the intensity. For example, you could start with a light jog and then increase the speed to a sprint.


After your HIIT workout, it is important to cool down. A good cool-down will help to prevent injuries and help your body recover from high-intensity exercises. You should start with some light cardio and then gradually decrease the intensity. For example, you could start with a light jog and then decrease the speed to a walk.



HIIT Workout Exercises

Now that we know how to perform HIIT workouts, let's talk about some specific exercises that you can do for HIIT. As we mentioned earlier, you can use any type of exercise for your HIIT workout. Some examples include sprinting, cycling, rowing, and jump squats. You can also use any type of cardio machine like a treadmill, elliptical, or stair climber. The key is to find an exercise that you can do at a high intensity for the work periods.


Here are some specific exercises that you can do for HIIT:


Jump squats

To perform a jump squat, start by standing with your feet shoulder-width apart. Then, lower down into a squat position. From there, jump up as high as you can. Land softly and immediately go back into the squat position. Repeat this for the specified amount of time.


Pushups

To perform a pushup, start by getting into a plank position. Make sure your hands are shoulder-width apart and your feet are hip-width apart. Lower your body down until your chest is just above the ground. Then, push back up to the starting position. Repeat this for the specified amount of time.


Burpees

To perform a burpee, start by standing with your feet shoulder-width apart. Then, lower down into a squat position and place your hands on the ground. Kick your feet back so you are in a pushup position. From there, jump your feet back to the squat position. Stand up and repeat this for the specified amount of time.


Situps

To perform a situp, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head. Engage your core and sit up until your upper body is upright. Then, slowly lower back down to the starting position. Repeat this for the specified amount of time.


Planking

To perform a plank, start by getting into a pushup position. Make sure your hands are shoulder-width apart and your feet are hip-width apart. Lower your body down so that your elbows and forearms are on the ground. Your upper body should be in a straight line from your head to your heels. Hold this position for the specified amount of time.


Jumping jacks

To perform a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs out so that they are shoulder-width apart. As you jump, raise your arms above your head. Jump back to the starting position and repeat this for the specified amount of time.


Mountain climbers

To perform a mountain climber, start in a plank position. Make sure your hands are shoulder-width apart and your feet are hip-width apart. Bring one knee up to your chest and then back to the starting position. Repeat this with the other leg. Continue alternating legs for the specified amount of time.


V-Sits

To perform a V-sit, start by sitting on the ground with your legs out in front of you and your arms at your sides. Engage your core and lift your legs and upper body off the ground. Your body should form a V shape. Hold this position for the specified amount of time.


Side plank

To perform a side plank, start by lying on your side with your legs straight. Prop yourself up on your elbow and raise your hips off the ground. Your body should form a straight line from your head to your feet. Hold this position for the specified amount of time.


Toe Touches

To perform a toe touch, start by lying on your back with your legs in the air and your arms at your sides. Engage your core and sit up until you can reach your toes. Then, slowly lower back down to the starting position. Repeat this for the specified amount of time.


HIIT Workout Routine

Now that you know the different exercises that you can do for HIIT, it's time to put them into a routine.


Here is an example HIIT workout routine:

Jump squats - 30 seconds

Pushups - 30 seconds

Burpees - 30 seconds

Situps - 30 seconds

Planking - 30 seconds

Rest - 4 minutes

Jumping jacks - 30 seconds

Mountain climbers - 30 seconds

V-sits - 30 seconds

Side plank - 30 seconds

Toe touches - 30 seconds


Repeat this circuit for a total of three rounds. Rest for one minute in between each round. Remember to warm up before you start and to cool down when you're finished.



Common Mistakes

Now that you know how to perform HIIT and what exercises you can do, let's focus on the common mistakes people make.


One of the most common mistakes is not warming up before starting the routine. Warming up helps to get your heart rate up and to prepare your body for exercise.


Another common mistake is not cooling down after the routine. Cooling down helps your body to recover and to avoid injury.


Another mistake people make is not varying the exercises. Varying the exercises helps to keep your body from getting used to the routine and makes it more effective. Finally, people often times make the mistake of going too hard too fast. It's important to pace yourself and to listen to your body.


Summary

HIIT is a great workout routine for muscle-building and fat loss. It's important to perform the exercises correctly and to warm up and cool down properly. Varying the exercises and pacing yourself is also key to getting the most out of HIIT. Thanks for reading!


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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