Full Body HIIT Workout Guide for Fitness Enthusiasts

Working out regularly does not mean you need to invest in an expensive gym or equipment. A full body HIIT workout is ideal for you to include a quick yet effective training regime into your regular routine. Fitness enthusiasts and athletes are turning to HIIT because of its immense benefits on your functional abilities. It is a holistic approach that includes strength training, cardiovascular training, and flexibility drills. This article will take you through the best HIIT exercises that will help you get started. You can increase your training hours and difficulty levels progressively to get closer to your fitness goals, faster. 

What is HIIT?

The most important thing that you need to get right before you move on to the best HIIT workout is to understand the basics of it. HIIT is High-Intensity Interval Training. In simple terms, it means that you mix effort with recovery by performing high-intensity exercises for short bursts and taking a quick break in between each variation. 

This form of training challenges your cardiovascular system and tends to elicit a stress response from the body. So, you will find that good HIIT workouts are taxing on the body but the results that you get are worth it. It also allows you to get the most out of a short training session as well. 

Benefits of a Full Body HIIT Workout

There are good reasons for the popularity of the full body HIIT workout in the fitness community. Studies have shown that short bursts of intense cardiovascular exercises are a lot more beneficial than other forms like cycling that keep your heart rate steady. Here are some of the essential benefits:

1. You burn more calories in a shorter period of time. 
2. You retain a higher metabolic rate for several hours after the best HIIT exercises. 
3. You tend to lose fat faster in comparison to traditional exercises that require moderate intensity. 
4. Endurance training techniques like HIIT also improve your lung capacity and oxygen consumption. 
5. Health markers like blood pressure and cholesterol levels increase. 
6. It is known to reduce blood sugar and improve insulin resistance. 
7. Both anaerobic and aerobic performance improve with a quick HIIT workout. 
8. It makes use of functional movements which improve your ability to carry out your day-to-day activities very easily. 

Full Body HIIT Workout in Under 30 Minutes 

One of the most common reasons for the lack of consistency with a training program is being unable to make time for it. With work from home, especially, most people struggle to keep up with their workout schedule. The best thing about a full body HIIT workout is that it is quick and can be done in under 30 minutes. 

1. Skater Jumps

Repetitions: 20-25 on each side. 

1. This is a great way to warm up the entire body. 
2. Start with your feet together. 
3. Now jump onto your right leg, swinging the arms as if you are running. 
4. Jump laterally to the left with opposite arm movements. 
5. Make sure that your core is engaged and your body is leaning slightly forward. 
6. Avoid landing heavily on your feet to prevent any knee injury. 

2. Star Jumps 

Repetitions: 25-30

1. This is one of the best HIIT exercises to get your heart pumping. 
2. Start with your feet together with your arms by your side. 
3. Jump and move your feet apart to slightly more than the width of your hips. 
4. As you do this, swing your arms overhead as if you want to clap. 
5. Jump back to the starting position. 

3. Bodyweight Squats 

Repetitions: 12-15

1. Place your feet hip-width apart. 
2. Now lower your body weight, with your hip pushed out as if you want to sit on a chair. 
3. Go down until both knees are at a 90-degree angle. Make sure that the knees do not slide over your ankle. They should be in line with the ankle. 
4. When you are lifting up, use some momentum to jump up into the air. 
5. As soon as you land, go back into the squat position. 

4. Plyometric Lunges

Repetitions: 10-15 on each side

1. Start with your feet together. 
2. Step forward with your right leg to cover a distance of about 3 feet. 
3. Lower your body weight as if you are kneeling down. 
4. Make sure your back is straight and the weight is evenly distributed between both your legs. 
5. As you lift your body up, jump slightly off the ground and go back into the lunge as you land. 
6. Engage your core to avoid landing heavily on your feet. 
7. Complete the repetitions and switch over to the other side. 

5. Burpees

Repetitions: 8-10

1. Stand with your feet shoulder-width apart. 
2. Raise your arms overhead. 
3. Bend down to the floor and place your palms on the ground. 
4. As you do this jump back to extend your feet such that you are in a plank position. This means your whole body is supported on your palm and toes while it remains straight as a plank. 
5. Then swing your legs back towards your palms and get back to the starting position. 
6. You can either stand or add a jump before repeating the whole movement.

6. Commando Planks

No.of repetitions: 8-10 

1. Get onto a high plank position. This means that the bodyweight is supported by your palm and toes. 
2. Without breaking the plank position, bend your elbow to touch the ground, one at a time. 
3. Then move back to a high plank position. 

7. Leg Raises

No.of Repetitions: 10-12 

1. Lie down on your back with your legs stretched out. 
2. Now place your palms below your hip, just at the tailbone. 
3. Slowly raise your legs up to the ceiling. 
4. Lower them to the floor just until they are about to touch the ground and lift them back again. 

Once you have completed this circuit, take a break and repeat it again. When you complete three rounds, you would have completed the best HIIt workout at home. Finish off with a cool-down routine that stretches all your muscles. Stretching at the end of any workout is crucial to prevent any soreness or stiffness in your muscles. You can schedule this workout every alternate day, to begin with. When you feel like you can execute it comfortably, you can move to 5 times a week. It is very important to have rest days in between your workout to help your body recover. 

Things to Remember 

Here are some important pointers to get the desired results from the best HIIT workout: 

1. If you have any health issues like hypertension, high intensity is not advisable for you. You may begin with moderate-intensity workout routines and slowly move your way up under the guidance of an experienced trainer. 
2. Since HIIT involves fast and high impact movements, make sure you pay attention to 
3. the posture to avoid any injury. If you are not sure of the right postures, consult an expert. 
4. In case of pre-existing injuries, consult your doctor before trying any of the exercises mentioned above. 
5. If you feel breathless or uncomfortable at any point during the workout, stop immediately and rest. 
6. Stay hydrated when you are performing these exercises to avoid cramps. 
7. You must support your training with the right nutrition to get the best results. A balanced diet with a good protein intake is necessary for your muscles to recover. 
8. You may experience muscle loss if your protein intake is low. Consult a nutritionist to understand your daily recommended intake of various nutrients. 

Conclusion

The best thing about a full body HIIT workout is that there are no limitations. You can add several variations to keep your workout routine interesting and exciting. There are many variations like Tabata training that you can also implement to get desired results. 

When working out at home, make sure that you do not attempt any posture or exercise that is too advanced, unless you have been working out regularly. As you progress, consider working with an expert to improve the effects of your HIIT training routine.