Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape
High-intensity interval training (HIIT) is a popular fitness method for a good reason: It is time-effective, and it works. There is a lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. "Forget steady-state cardio. If you want to see the results of your workouts yesterday and feel them working at the moment, High-Intensity Interval Training (HIIT) is for you," trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network. There's one major caveat: "If you don't pair the right exercise with the right timing, you won't get a meaningful result," he says.
Here Is His "Go-To HIIT Formula"
You don't need to hire a personal trainer or go to a fancy gym to learn how to execute an effective HIIT circuit. Nikolai suggests using his "go-to HIIT formula": Tabata timing (8 sets of 20 seconds of work followed by 10 seconds rest) and alternating two different exercises. Thus, it becomes 4 rounds plus low-risk power exercises, which equals effectiveness," he says.
Related: I'm a Fitness Coach and Here's Why You Shouldn't Stress About the Number on the Scale
Here Are the Types of Exercises You Should Do
What type of exercises should you do? While that is up to you, he prefers "pairing kettlebell exercises or kettlebell exercises with bodyweight exercises in tabata format," he says.
And, Some More
"Fan favorite examples are kettlebell swings and push ups, jump squats and kettlebell situp, goblet squats and plank jacks, kettlebell snatches, but only "for experienced/advanced kettlebell users," and thrusters.
The Combos Work Because They Offer Increased Intensity Without Increased Risk
What makes the combinations of them work? "They offer increased intensity without increased risk," he explains.
Final Tip
He offers one final tip. "It's important to move as quickly as possible with perfect form throughout these exercises, and max out on pace before stepping up the intensity with increased weight," he says.
Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout
Why Kettlebells?
Why are kettlebells great? Nikolai points out that they are versatile, compact, and transportable. "Kettlebells are used in military, law enforcement, first responders and just about anywhere a strength/cardio workout is needed. Aside from being the highest quality kettlebells in the world, Pro Kettlebell also has hundreds of workouts that range five minutes to one hour as well as low, med and high intensity." If you enjoyed this article, don't miss 5 Cardio Workouts That Are Better Than Running.
💪🔥Body Booster: Keep your HIIT circuit simple but effective (and risk-free) by pairing bodyweight and weighted exercises together. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
