HIIT Training Plan – Benefits and great training plans for home at a glance!

We all know how important adequate exercise is for our health and our body. Unfortunately, many of us don't have the time to spend 1-2 hours in the gym every day or simply don't feel like it. Fortunately, there are now many opportunities to train in your own four walls. Whether the plank exercise or a full body workout plan – a home workout can be just as tiring and effective. Fast fat loss and maximum results in the shortest possible time – that's what HIIT training promises us. In our article, we will tell you what exactly that is, how a good HIIT training plan looks and what advantages high-intensity training offers.

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The HIIT training comes from the English and is the abbreviation of “High Intensive Interval Training”. It has enjoyed great popularity in recent years and has been the number one fitness trend in the American College of Sports Medicine since 2014. From an afterburn effect to lowering blood pressure – the positive effects of the workout have been confirmed several times by various scientific studies.

What is HIIT training?

Plank Variants Abdominal Training Hiit Training Plan

A HIIT training plan usually lasts between 20 and 30 minutes, including warming up and warming up. Since the intensity is very high and you train at around 85-95% of the maximum heart rate, fitness experts advise against longer training sessions. Two to three trainings a week are ideal to achieve the desired results. However, we have to mention that even a toned body cannot be achieved by training – you should also pay attention to a healthy and balanced diet. The HIIT training is a kind of endurance training, which is characterized by a combination of exercises with intensive exertion and shorter breaks in between. The Tabata protocol is the most famous HIIT training ever. It consists of 20 seconds of practice followed by a 10 second break and the whole thing is repeated 8 times.

Plank exercise benefits hiit training plan

In order for the HIIT Training Plan to really work, it is important that you exercise at 85-95% of your maximum heart rate. The fastest and easiest way to determine this is to use a formula. And this is how it is done:

  • For men: 223 – 0.9 x age
  • For women: 226 – age

Of course, you can also quickly determine the pulse using a fitness watch or tracker or on an exercise bike. It is rather difficult to measure when exercising and moving, so we recommend that you use electronic devices for this.

What are the benefits of a HIIT home training plan?

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The benefits of HIIT Training Plan go far beyond saving time and weight and faster weight loss.

  • Burn Fat and Promote and Maintain Muscle Building – Despite the reduced amount of time, HIIT training has proven to be much more effective than jogging for 40 minutes on a normal intensity treadmill. The main reason for this is that the higher physical exertion promotes the release of adrenaline and in this way stimulates the burning of fat. In addition, the production of the growth hormone dopamine is increased, which in turn leads to muscle building. A scientific study found that just 2 minutes of sprint HIIT training is much more effective than 30 minutes of jogging.
  • Has the so-called “afterburn effect” – HIIT training pushes our body to its limits and it needs more energy to regenerate itself after the workout. This consumes calories many hours afterwards. In addition, growth hormone production will increase by up to 450% over the next 24 hours. This not only means more fat burning – the aging process is also slowed down.

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  • HIIT training to improve VO2 max – VO2max is the maximum amount of oxygen that the body uses during a training session and is a measure of endurance. The higher the oxygen consumption, the better for our general health. Compared to other forms of training such as jogging or cycling at a constant pace, the highly intensive training leads to a significant increase in the VO2max in a very short time. A large meta-analysis from 2013 showed that oxygen consumption doubled after 6 HIIT training units.
  • May help lower blood sugar levels – A study conducted in the USA found that regular, intensive, interval training led to an improvement in blood flow and a reduction in blood sugar levels in patients with type 2 diabetes.

Whole body workout plan without weights Hiit workout at home

  • Doesn't take too long – Average HIIT training usually takes about 20 minutes. Although that sounds like little, sometimes even professional athletes find it difficult to go through the whole training session. A study conducted by the “McMaster University” in Canada found that only 18 minutes of HIIT per day leads to better results in the long term than 90 minutes of training in the gym.
  • It never gets boring – Let's face it – spending 1 hour on the treadmill or elliptical machine isn't much fun. Fortunately, the HIIT Training Plan is very different – you don't have to limit yourself to a certain number of exercises. Whether jumping rope, squatting or various plank exercises – all of these have countless variations that provide enough variety.

HIIT Training Plan for Home Home Workout Benefits

  • HIIT training can be done anywhere – Although jumping, cycling and running are typical HIIT training exercises, it is also wonderful at home and without special equipment. Burpees, pushups, squats or plank variants can be performed in front of the TV in the living room and are a wonderful way to increase your heart rate and promote fat loss.
  • Makes you mentally stronger and helps with depression – The increased intensity increases our endurance and stamina. The more willpower you develop during training, the mentally stronger you will become in everyday life. In psychology, this effect is also known as the spillover effect. A 2015 study confirmed the positive effects of HIIT training on patients with chronic schizophrenia. The short workouts helped increase motivation and reduce symptoms of depression and social avoidance.

The highly intensive form of training is unfortunately not suitable for everyone

Hiit Training Plan Fitness exercises for beginners at home

Because the HIIT training plan pushes the body to its limits and the units are very stressful and tiring, it is unsuitable for some people.

  • People with heart problems
  • People with arthritis or reduced mobility
  • Pregnant women

For those who suffer from any of the above problems, it is best to do simpler exercises with less risk of injury and exercise with a maximum heart rate of 85%. It would be advisable to increase the intensity and time between units slowly and never at the same time.

What should HIIT training at home look like?

Hiit training exercises for home full body workout plan

The great thing about a HIIT training plan is that you can do every conceivable exercise and sport and adjust the load to your own strength and limits. It is only important that the workout is done dynamically and quickly. Here is an example of classic HIIT training exercises:

  • Burpees
  • Plank variants
  • Lunges
  • High knees
  • Squat in different variations
  • Crunches and sit-ups
  • Mountain climbers
  • Jumping jack
  • pushups

HIIT training plan for beginners

Hiit Training Plan Fitness for Home Training plan for beginners

To avoid injury, each workout should start with a gentle warm-up of 5-6 minutes. All fitness beginners are advised to first choose simple 4-5 exercises and do them in a total of 4 passes. If you feel a burning sensation in your muscles and start to sweat profusely, you can be sure that you are doing the HIIT training correctly. Here are the two most important aspects:

  • Perform 1 strenuous complex exercise for a limited time
  • Short break
  • 1 relaxing and easy exercise
  • Total duration: Between 3 and 4 runs

The following HIIT training at home is perfect for beginners. Perform each exercise for 30 seconds and rest for a maximum of 15 seconds in between.

  • Jumping jack
  • High knees
  • Side plank with crunch
  • Lunges with jump
  • Sit ups

Tiring HIIT workout for advanced users

Hiit Training Plan for Beginners Full Body Training Plan for Home

If you already have fitness experience and are looking for a strenuous HIIT training that promotes your condition and muscle strength, then we have the right full body training plan for you! The following example is carried out in the interval 2: 1 and that means – you train with moderate intensity for 2 minutes and then give full throttle for 1 minute. Repeat the course 3-4 times and make the shortest possible breaks between the exercises:

  • Back Lunge Squat – Place your feet waist-wide and squat. Then take a lunge backwards, return to the starting position and repeat with the other leg
  • Burpees
  • Squat with a jump
  • Lateral lunges
  • Deadlifts on one leg – Stand on one leg and stretch your arms forward. Lift the other leg back as high as possible while you lean forward. Hold the position for 20 seconds and repeat with the other leg.
  • Raise reverse plank with leg
  • V sit-ups
  • Planks with side jump

How about a HIIT Training Challenge for 30 days?

Hiit Training Benefits Fitness exercises at home without weights

Fitness challenges in all possible forms have become incredibly popular and are an excellent option to challenge your body again and again. This 30 day HIIT Training Challenge increases your performance, improves endurance and lets the fat melt like no other training before! During the 30 days you have different training plans for every 4 weeks and every day the number of runs that you have to complete is increased. On day 1 you make 2 tours, on the 6th day you take a break and on day 7 try to do as many laps as possible. The training is based on the 30-20-10 model: You perform the individual exercises for 30 seconds with moderate intensity, 20 seconds with increased intensity and 10 minutes with low intensity.

Hiit training exercises for home full body home workout training plan

Week 1:

  • High knees with arms outstretched
  • Plank Jacks
  • Squat with jump and twist – crouch, jump as high as you can, and turn to land in the opposite direction.
  • Burpees

Week 2:

  • Lunges with jump
  • Shoulder-Push-Ups – Jump up and land in the sumo squat position, tap the ground between your legs with your hand. Jump up again and tap the ground with your other hand – that counts as 1 repetition.
  • Leg Scissors – Lie on a mat and tighten your abs. Now raise the legs slightly and then cross them alternately.

Hiit training for home beginners full body workout plan

Week 3:

  • Lateral Lunge with Squat – Take a right lunge followed by a squat and then a left lunge.
  • Plank with side jump
  • Crunches with legs bent
  • climber

Week 4:

  • Raise reverse plank with leg
  • Sprint on the spot
  • Lunges backwards
  • Burpees with side jump

Leg training plan for home Hiit training plan

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