Best Interval Training Exercises ~ Bestie

Best Interval Training Exercises | Want to lose weight without having to spend hours in the gym? High Intensity Interval Training (HIIT) is the answer. It helps you lose weight as well as develop endurance. Today we are going to discuss 6 of the best time interval training exercises.

1.Shuttle Sprints.

Have you ever seen baseball and basketball players exercise before their games? There is a standard exercise they do to gain speed and agility. It is very simple to do.

Set two markers about 25 yards apart.
Run as fast as you can from one mark to the other and back. Repeat.
Start doing at least 5 sprints at a time. Go as fast as you can.
Remember to breathe well in the meantime. That's what you need to burn calories!

Too easy? Well here’s a more ‘complicated’ one for those who are past the beginner’s level.

Place markers at 10, 20, and 30 feet At each marker, place a dumbbell or kettlebell.
Run as fast as you can to the 10 feet marker.
Quickly pick up the kettlebell placed there and proceed to the next sign.
Exchange the dumbbell in your hand with the kettlebell at the 20 foot mark.
Run up to the 30 foot mark and do the same again.
Repeat this as you return from 30 feet to 20 feet.
Eventually you’ll be back at your starting position.

How, you hear the heart beating so fast. Remember, you have to do everything at maximum speed. Increase the weight of the kettlebells and dumbbells when you feel this is easy.

What kind of student were you in school?
Were you more into sports than books?
Which is your favorite sport?

Share your preferences with the Bestie community in the comments below.

2.Fat Blaster.

Would you agree if I told you that 90 minutes of exercise can give you 9 minutes of benefits? This Fat Blaster workout can easily add to your day. We first start by warming up the body and allowing blood to flow well into the muscles. This first warms the heart and then begins to burn fat. Pull the body well at the end of this exercise. It will help you reduce the muscle pain of tomorrow. .Then we start warming up the body. You can jump on it or run slowly Now we begin the exercise.

We will be doing 2 rounds of 2 body weight exercises.

1. Double Butt Kickers.

Jump with both of your feet up so that they touch your hip or at least almost touch. This looks as if you’re kicking your own but. Now you see where the name double butt kickers came from? If you haven’t done butt kickers before, start with ‘butt kicking’ on one leg. If you haven’t done butt kickers before, start with ‘butt kicking’ on one leg. Double butt kicks take a lot of energy when you do them fast. You will find your heart and lungs screaming. But remember to be cautious as it is easy to roll on your ankle in case you are not careful.

2. Burpee Jacks.

Stand straight first.
Now, squat down and place your hands on the ground.
Next, jump your feet back into a plank position.
You will be on your all fours with hips and back in a straight line.
Jump your legs out and then return to plank position. This is like jacking your legs out. That’s why the name burpee jacks.
Jump your feet back toward your hands. Return to the starting position.

There you just engaged all muscles of your body. Aim for 5 minutes of these high intensity exercises together with 3 minutes of warm up cardio. Keep one minute between both the exercises set.

3. Simple Cardio Blast.

If you want to improve your overall fitness, this is the best high intensity workout for you. It is called cardio blast for a reason. You will get your heart pumping. Not to mention the high amount of calories you will burn in a short time. Ready to get started?

First warm up for 15 minutes. You can do simple stretching exercises like rotating your wrists, arms, legs, and neck one by one.
Then jog in your place for a bit. This will get your blood flowing and your muscles will prepare for the intense exercise to come.
Now choose between running or biking. Whatever you love.
Do that for 3 minutes going as fast as possible. Don’t forget to be cautious. You don’t want to get injured while running fast. For the next 3 minutes, you will be in active recovery. This means you will continue running or biking, but at a slower pace. Do this 3 minutes fast and then 3 minutes slow.
Finally, give your body a 10 minute cooldown time.

Congrats, you just completed the cardio blaster. Before we move ahead, here is article you might like. Read this to learn How many grams of protein do we need per day?

4.Walking lunges with weight

Do you wish to build endurance and strength while also burning fat?

Then you will love walking lunges with weights. It gets your heart pumping, works your muscles and teaches you balancing. What more could you ask for? All you will need is two dumbbells of weights you can handle. Here’s how to do this exercise.

Stand straight while holding dumbbells in both hands. Your torso should be upright and arms at the side.
Take a step forward with your left leg. You should be putting your weight into your heel. While you do this, your arms should be at the side…
Relaxed and holding the weights.
As soon as your left foot hits the floor, bend your left knee.
Lower yourself so that your left thigh is parallel to the floor.
Without moving the left leg, move your right foot forward.
Repeat the same movement on the right leg.
Hold the position as your right leg is parallel to the floor in a lunge position.
Keep lunging by alternating your legs.
For the first 3 minutes, go as fast as you can.
For the next 3 minutes, slow down your pace.
Then cool off for 1 minute.

5.Cardio-Sprint Pyramid

This HIIT workout is a combination of cardio and sprint interval training. The twist here is after each quick set, your body will recover swiftly. Prepare your body by doing warm up exercise for 15 minutes. Add 20 seconds of bursts at the end of each exercise to get ready for the workout. Choose between running or biking. And do them fast enough for a rate of perceived exertion (RPE) of 8 to 10.

Confused over what RPE is?

It is just how hard an activity feels to you. RPE is how hard you are pushing yourself to do a workout. You can use a heart rate monitor for this. It is very useful in helping you know your RPE level. Follow up the intense running or biking with 30 seconds of active recovery.

Next up is the sprint interval training.

Sprint for 30 seconds and recover for the next 30 seconds.
Not exhausted yet?
Sprint for one minute as fast as you can and recover for the next minute.
Cool down for ten more minutes, and you are done with the cardio sprint pyramid!

6. Duck and Punch

Want to shape your muscles? Toning and fat loss? Duck and punch is the right HIIT workout to add to your schedule. It’s a mix of cardio and strength training. It’s a pretty simple workout to do.

Here’s how.

Stand up straight with your feet wide and toes turned out slightly.
Your elbows should be bent at your sides and fists must be near the chin.
While keeping your fists near your chin, lower down into a squatting position.
Make sure you are hinging forward from the hips so that your torso is parallel to the floor.
Next, sweep your torso to the left as you straighten up. This movement will be like you’re ducking from a punch.
Come back to your squat position and repeat the same movements, but this time with your right side.
Keep alternating between your sides going as fast as possible.
Do it in bursts of 30 seconds intense ducking and punching, and 30 seconds of active recovery.
Cool down for 10 minutes towards the last.

Have you done an HIIT workout before? Will you be trying any of these? Let us know in the comments below. We would love to hear from you!

I think this will give you a better understanding of Best Interval Training Exercises.
See you in another good article. Bye

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