“The alternation forces your heart to pump blood out to the muscles in a much higher volume, which, naturally, means your heart rate is significantly elevated,” Rosante explains.
Rosante often alternates between a lower body and upper body move, or a lower body and total body exercise. Some of his go-to’s include jump squats, plyo lunges and sprints.īut don’t stop there. But to help you narrow down what to do, Rosante says he prefers a mix of moves that force the glutes, quads and hamstrings (the body’s biggest muscles) to work explosively. That’s because it’s more about intensity than the specific movements, Rosante explains. You can do a HIIT workout with almost any exercise, from plank hip dips to jumping jacks to everyone’s favorite: burpees. “The key is to ensure that the high-intensity intervals are truly performed at your highest intensity.” You shouldn’t be able to hold a convo, Rosante says. Then take the percentages from there.) If you don’t have a heart rate monitor, push hard enough through the work intervals that you’re sucking wind. How do you know if you’re HIIT-ing it hard enough? Rosante says to go at 80 to 95 percent of your maximum heart rate during the work intervals, and 60 to 65 percent during your rest periods. (To find your max heart rate, just subtract your age from 220. But the key is to ensure that the high-intensity intervals are truly performed at your highest intensity.” HIIT’s a great way to get fit in a short amount of time. “Beyond buzz, it’s popularity can largely be attributed to its efficiency.
#BEST HIIT WORKOUT AT HOME FOR FAT LOSS SERIES#
“The foundation is a series of intervals of intense activity, coupled with intervals of less-intense activity or complete rest,” says Rosante. RELATED: No Time? This is How Much HIIT You Really Need HIIT Workout: What You Need to Make It Work Allow trainer Adam Rosante, creator of Two Week Transformation and author of Super Smoothie Revolution, to break down the basics so you can turn up the benefits. That is, until you learn the foundation of HIIT workouts and then switch it up every time you go to break a sweat. Of course, just like any workout you do over and over, the routine can get stale. Touted as a top-notch method for weight loss, improving your VO2 max and even helping you run faster, it’s no wonder this approach to exercise holds such high wellness honors. Science and experts alike say high-intensity interval workouts reign as fitness royalty.
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