HIIT stands for ‘High Intensity Interval Training’. It’s a short burst of exercises that pushes your heart rate sky high and guranteed to burn fats. The problem is that for an unfit person, doing HIIT is very discouraging. The “manual” says you need to do 8 sets of of 4 mins interval. I can assure you – If you just got started on working out, you can’t even make it through the first 2 minutes. That’s from experience.
So, I got down to tailoring the HIIT for me aka newbie. I got some really good ideas from DareBee.com and tailored them for my own routine. The key objective was to work upper limbs, abdomen and then legs. Go for bigger movements that work more muscles, i.e let more muscles share the load rather than focusing on a small group. I narrowed down everything to 3 exercises.
- Shoulder Tap –
- Sitting Twists –
- High Knees –
All the exercises and workouts from Darebee has 3 levels, starting from 6 reps to 20 reps or more. Technically HIIT goes by timing, but I went with reps first, but limiting my rest between each set to 30 – 60 secs to keep the heart rate going. The routine is X reps of each exercise continuously, rest and repeat. The target is to finish 5 sets x 20 reps of each exercise.
I started off with 6 reps and found it too easy for me. I went for 12 reps and thought that works for me. On my first attempt, I did 3 sets of 12 reps. This is a newbie, unambitious start, considering my level of fitness and my back issues. I didn’t really keep record of my progress over the last few months, but by now I’m doing 20 reps, 5 sets comfortably. One very important thing to note is that, this whole routine takes me less than 20 mins to complete. Including warm up, it shouldn’t take more than 30 mins. So it’s really just 30 mins of your time every other day. So having no time is really just a bad excuse. :)
Result wise, I shared it in my last post. Small incremental, realistic steps and progress.