From Sharp Health News, a publication of Sharp HealthCare
High-intensity interval training, commonly called HIIT, combines weights and cardio for short bursts of intensity. These workouts are versatile, can be done in the comfort of your own home, and help to build muscle, burn calories and boost your heart rate.
How to start HIIT:
- Build your own gym. Consider buying secondhand things like dumbbells, a medicine ball, a rollout mat or kettlebells.
- Start slow, then go. Begin doing the exercises with low or no weight and build from there. Once you feel confident that your form is correct and you have a system in place, begin to dial up the intensity by increasing weight, decreasing rest or adding more volume to an allotted period.
- Try this full-body HIIT workout. Here’s one example — using body weights only — that requires minimal rest, submaximal exertion and lots of heart-pumping cardio. Try to do as many rounds as possible in 20 minutes.
| EXERCISE | REPS | REST/ADJUSTMENTS |
| Jumping jacks | 30 | No rest |
| Squats | 20 | No rest, add weight |
| Push-ups | 15 | No rest, done on edge of a bench, wide or narrow grip |
| Reverse lunges | 10 each leg | No rest, add a jump in between |
| Bent-over rows | 12 each arm | No rest, use a purse or other weight |
| Mountain climbers | 30 seconds | Rest as needed |
The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout, regardless of whether or not it’s your first time exercising, or it’s been awhile since your last time in the gym. Check out our calendar to sign up for an upcoming class.
