Tired of feeling like you don't have enough time to fit in a workout? Look no further! HIIT (High-Intensity Interval Training) workouts are an efficient and effective way to squeeze in a quick workout during your lunch break. Not only are they short and sweet, but they also get your heart rate up and leave you feeling energized and ready to take on the rest of the day. Read on to discover 3 HIIT workouts you can do on your lunch break!
Creating a HIIT Workout Plan
Creating a HIIT workout plan involves several steps, including choosing your exercises, determining the intensity and duration, and scheduling your workouts. Here’s a step-by-step guide to help you create a HIIT workout plan:
Step 1: Choose Your Exercises
Choosing the right exercises is crucial for an effective HIIT workout. You want to select exercises that target different muscle groups and can be performed at high intensity. Here are some examples of exercises you can include in your HIIT workout plan:
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Upper body: push-ups, burpees, mountain climbers, plank jacks
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Lower body: squat thrusts, jump squats, lunges, calf raises
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Core: planks, Russian twists, leg raises, bicycle crunches
Remember to choose exercises that you enjoy and that fit your fitness level. You can also include strength training exercises like weightlifting or resistance band exercises to add variety to your workout. By incorporating a mix of exercises, you can ensure a balanced workout that targets all major muscle groups and keeps your routine interesting.
Push Up HIIT Workout:
Warm-Up Exercises
Warm-up exercises are essential to prepare your body for a HIIT workout. They help increase blood flow, temperature, and flexibility in your muscles, reducing the risk of injury and improving performance. Here are three effective warm-up exercises to get you started:
Jumping Jacks
Jumping jacks are a classic warm-up exercise that targets the entire body. To perform a jumping jack, stand with your feet together and your hands by your sides. Jump your feet out to the sides while raising your arms above your head, then quickly return to the starting position. Repeat for 30-60 seconds to get your heart rate up and your muscles ready for the workout ahead.
High Knees
High knees are another effective warm-up exercise that targets the legs and cardiovascular system. To perform high knees, stand with your feet together and your hands by your sides. Bring one knee up towards your chest while keeping the other foot on the ground, then quickly switch to the other knee. Continue alternating legs for 30-60 seconds. This exercise not only warms up your legs but also gets your heart pumping, making it a great addition to your warm-up routine.
Leg Swings
Leg swings are a great warm-up exercise for the legs and hips. To perform a leg swing, stand with your feet hip-width apart and your hands by your sides. Lift one leg off the ground and swing it forward and backward, then switch to the other leg. Continue alternating legs for 30-60 seconds. This dynamic movement helps to loosen up your hip joints and leg muscles, preparing them for more intense exercises.
2. High Intensity Interval Training Squats
Squats are a great way to get your heart rate up and add some variety to your HIIT workout. They target your glutes, quads, and hamstrings, as well as improve your balance and mobility. All you need is a bit of space and you can do them anywhere.
To start, stand with your feet about hip-width apart, toes pointing slightly outwards. Engage your core and sit back into your heels as you lower your hips towards the ground. Make sure your back is straight and that you’re pushing your knees outward, away from each other, with your knees slightly bent. Keep lowering until your thighs are parallel to the floor, then push back up to your starting position. Your left leg plays a crucial role in maintaining balance during the squat.
If you’re a beginner, try doing three sets of 10 reps with a 30-second rest in between each set. For more of a challenge, you can increase the number of reps or add weight by holding a dumbbell or kettlebell. To make it even more difficult, try doing jump squats: start in the low squat position and explosively jump up into the air as high as you can. When you land, quickly transition back into the squat position.
No matter which variation you choose, squats are a great way to work your entire lower body and get your heart rate up during your lunch break. Give them a try today!
3. Push-ups in Push Up Position
Push-ups are a great way to get your heart rate up and strengthen your upper body muscles in a short amount of time. To do a traditional push-up, start by getting into a push up position with your arms straight and hands shoulder-width apart. Keep your abs tight and your back straight as you slowly lower your body down until your chest is close to the ground. Maintain a straight line from your shoulders to your ankles. Pause, then push back up until your arms are fully extended. You can make this exercise harder by adding in explosive push-ups or pulse push-ups, which involve small up and down motions instead of going all the way up and down. You can also add in different variations such as wide push-ups or diamond push-ups. Aim for 10-15 repetitions for each set and do three sets total to complete your workout.
