Since I started my journey I’ve come across numerous videos and articles demonstrating and teaching HIIT. Some correct and some incorrect, even to my uninitiated eyes. But after a few months of try and error, I’ve settled on my exercises for my HIIT training day. They might not be entirely correct, or the best possible approach, but these are the training that worked for me.
Slow-Fast Jog
Probably the simplest and most innocent form of High-Intensity Interval Workout. Consist of only 2 phase, slow jog, and a fast high knee. This exercise targets to raise the heart rate for the 20 seconds of fast motion, and then reduce it down in the next 40 seconds with slow jogs. Meanwhile, the jogging can help to maintain the heart rate at a steady warmed up rate.
Crossover Jump
Another exercise which helps to strengthen the core, as well as, increasing the heart rate to help improve the fat and calorie burning in the shortest amount of time. The important thing in this exercise is to tighten the core muscles and avoid the top part of the body from wobbling much. This exercise can be done in 45 seconds interval, with 15 seconds rest in between.
Side to Side Jump
Another athletic exercise to help with legs, and body’s athleticism overall. It can target core muscles similar to the previous exercise, so it is better to be done with core muscles engaged. The target is to put as much stress on the body in the 30 seconds of the exercise, followed by 30 seconds of rest.
Agility Ladder Drills
Agility Ladder Drills are not uncommon. So the only change I have made to them is to make shorter and more explosive. Which done one after another can be a good ending to the H.I.I.T workout day.