Do you always do HIIT running on the street or on tape? There are many other ways to do this, as long as we fulfill the premise of raising the pulsations to a very high percentage through the different exercises. Some perfect ideas for this are jump exercises (scissors or squats with jump, squat thrust …) or multi-articular exercises involving a large number of muscle groups (such as the burpees, for example).
Another way of putting the pulsations to the top in the work intervals is the training in stairs, to which we can add many variants: from simply climbing a flight of stairs as fast as possible during the working interval and lowering it quietly during rest, To include squats, jumps and other simple exercises as we go up. Here are some examples that can inspire you in your training.
Rise and fall of stairs, squats with jump in each step and raise and lower of side of alternative form. In addition to working glutes and legs, the last exercise allows us to perform a good coordination work, important for many sports disciplines. We can do this circuit, with 10 seconds of rest between exercises, about 4 or 5 times.
Different combinations of ups and downs (stepping with two feet on the same step, or raising them in two steps) and different jumps, both legs together (front and side to side) and the paw. Something we can do to make our training more intense is what the guy in the video does: put on a ballast vest. This type of training can help us improve the power of our legs and glutes.
In this training we already include other types of exercises that continue to keep the pulsations high: after going up and down a few times the flight of stairs we pass to squat thrusts inclined, sloping climbers (good job for stabilizing the shoulder girdle in both cases ) And some original squats with changing sides. With these four exercises we can already mount a HIIT in conditions to work the whole body.
With the exercises we have seen in these three videos we can set up a varied and intense routine with which to focus attention on the lower train. If we are beginners at HIIT we can always establish a longer rest time between exercises, and reduce it when we are gaining physical fitness.
Remember that HIIT is, by definition, a high intensity training, so it should be followed by proper recovery. It is not a type of training to do every day or isolated: it is best to combine it with both strength training and cardio with low intensity and longer duration, and do it, at most, on alternate days.