3 Short HIIT Workouts That Can Improve Your Fitness and Save You Time

HIIT might be the workout that your exercise routine is missing. You can do a short HIIT workout almost anywhere and they rarely require that you have equipment on hand. If the weather is nice, you can even take your HIIT workout outside to get the added benefits of exercising outdoors. HIIT, shorthand for High Intensity Interval Training, is as effective for building fitness as longer format, moderate intensity exercise (such as jogging). HIIT workouts can deliver heart-healthy benefits in as little as four minutes, making it an ideal exercise format for people who feel they have a difficult time fitting a workout into their busy schedules. Read on to find out about heart rate and HIIT, its benefits, risks and how to perform a series of 4-, 10- and 36-minute HIIT workouts. How to Calculate Heart Rate During HIIT One of the most important components of an effective short HIIT workout is monitoring how hard you are working. One way to measure the intensity of your workout is to keep an eye on your heart rate. An effective HIIT workout consists of intervals in which your heart rate is elevated to 85% to 95% of your maximum heart rate. Here is how you can calculate your ideal heart rate for HIIT: Take 220 minus [your age] multiplied by .85 to calculate the approximate beats per minute (BPM) range of 85% of your max heart rate. Take 220 minus [your age] multiplied by .90 to calculate the approximate BPM range of 90% of your max heart rate. How to Measure Your Heart Rate You can measure your heart rate manually by placing two fingers on a pulse point on your neck or wrist. Start a timer on your phone or watch, measure how many beats you feel in 6 seconds and then multiply that number by 10. This number will give you your heart BPM. Because they are quick and intense, it might be challenging to monitor your heart rate manually in the midst of a short HIIT workout. You can also use a heart rate monitor on a watch or chest strap (chest straps tend to be more accurate) to keep track of your heart rate. In a pinch, you can use the “talk test.” If you are able to talk comfortably during your workout, you are probably not working to 90% of your maximum heart rate. Is HIIT Better Than Cardio? Many exercise guidelines recommend moderate intensity exercise, which is often broken down into 30-minute bouts of movement, five days per week. Researchers say that HIIT can be considered a way to achieve the same results in less time. HIIT is particularly good for increasing your maximal oxygen uptake, or V02 Max, which is not only an indicator of improved athletic performance, but also supports longevity. Like moderate aerobic exercise, HIIT improves fitness on a few levels. Research suggests that both formats appear to offer similar benefits when it comes to cardiovascular health, weight loss and insulin sensitivity. Longer form, moderate intensity exercise might be better for your blood sugar. A healthy fitness program can include both formats of exercise. Risks of HIIT High intensity training comes with risks. Before starting a HIIT program, be sure to check in with your doctor to make sure high intensity intervals are right for you. If you feel chest pain, abnormal shortness of breath, or dizziness, you should quit your HIIT workout and call your doctor (or 911 in the case of chest pain). Because HIIT is a high-intensity workout, there is a risk of overdoing it. Overtraining can be detrimental to your health and can negatively impact metabolism and cardiovascular health. There is also injury risk associated with HIIT workouts, especially if the movements are performed with poor form. Research shows that you want to limit your HIIT workouts to 30-40 minutes per week. Warm Up for HIIT No matter what kind of workout you are doing, especially if you are going to be pushing your limits with intensity, it is important to warm up. Warm up exercises increase blood and oxygen flow, preparing your body for more intense movement and helping to prevent injury. An ample warmup includes 5-10 minutes of low intensity movements such as running in place, windmills, and lunge walks. 4-Minute Tabata Workout Created by Japanese researcher Dr. Izumi Tabata and speed skating coach Irisawa Koichi, the Tabata protocol is a popular format for short HIIT workouts. A review of 30 studies of Tabata workouts found them to be effective at increasing aerobic capacity, which leads to many health benefits such as longevity, reduced risk of disease and improved quality of life and mood. The Tabata protocol is a simple format, which consists of the following: 20 seconds of exercise performed at your highest effort 10 seconds of rest 20 seconds of exercise performed at your highest effort 10 seconds of rest Repeat this sequence four times. Just like with other short HIIT workouts, Tabata exercises need to be performed at a high intensity for this protocol to be effective. You can achieve this by pushing as fast and hard as you can during the exercise periods without losing form. Here is a 4-minute Tabata workout for you to add to your home workout routine: 20-Second Burpees with Push-Ups How to perform burpees with push-ups: 1. Stand with your feet set apart, a bit wider than shoulder width. Point your feet straight forward, or slightly turned out. 2. Jump as high as you can, extending your arms to the ceiling and your toes to the ground (you can also do this with an exaggerated standing motion if jumping is painful). 3. Drop your hands to the floor, and jump back into a plank position. 4. Engage your core and keep it tight. 5. Create a straight line from your head to upper back to glutes. 6. Lower into a push-up. 7. Return to plank position. 8. Jump your feet back into a squat position and