HIIT: What is it & How to Go about Doing it

HIIT, or High-Intensity Interval Training, is one of the more popular workout programmes today. This is often down to the fact that one is able to squeeze in an intense workout without having to spend hours at the gym. It is also touted as an excellent way to burn fat. What, however, is the proper way to do it? As its namesake suggests, HIIT is a combination of brief but very intense cardio workout that pushes your pace out of your comfort zone, interspersed with equal or longer periods of rest. From a more technical standpoint, high intensity is defined as having a heart rate at or above 85% max HR, or a perceived exertion of 8 or greater on a scale of 10. For an easier illustration, a minute-long sprint followed by a minute-long walk or slow jogging could be considered a HIIT workout. If you’re looking for more workout routines for your HIIT programme, here are some to consider with the help of quality gym equipment in Singapore.

Dumbbells

While HIIT can be done without equipment, combining it with could add another dimension to your workout and yield better results. The same can be said for incorporating weights like dumbbells, kettlebells, and medicine balls. Essentially, HIIT with weights can burn fat and calories both during and after the workout, build muscle, and improve heart health more efficiently than if you were to do it without. This is also known as metabolic resistance training. There are many dumbbell-related HIIT exercises you can consider, including goblet squats, step-ups, lunges, chest press, bent-over rows, and Romanian deadlifts, all done with a dumbbell. The key here is to find a weight that you’re comfortable with and work your way up from there. With a reputable gym equipment supplier in Singapore, you can rent dumbbells of varying sizes in order to complement your current threshold.

Yoga Mat

The yoga mat is one of the most versatile exercise equipment in Singapore as you can perform a wide variety of HIIT exercises on it. It also works great in tight spaces, so if you’re planning to get a HIIT workout done at home, this would be your trusty companion. A well-rounded HIIT regimen that is suitable for your yoga mat includes exercises like hands-release push-ups, supermans with lat pull-downs, jack knives, froggers, single-leg hip dips, triceps dips with extended leg, split lunges with lateral arm raises, and 180-degree jump squats. These exercises work virtually every part of your body, from your chest, to your triceps, to your core. Perform as many reps as you can per exercise in 60 seconds, followed by a 15-second rest in between each exercise, then repeat the circuit for up to three times to achieve maximum results.

Treadmill

Given that HIIT is primarily a cardio regimen, it only makes sense that the treadmill is an integral part of the programme. However, it’s worth noting that many factors come into play when building a HIIT regimen around the treadmill. With modern technology, state-of-the-art treadmills provided by gym equipment suppliers in Singapore come with many features that could help you design a great HIIT workout, so do familiarise yourself with the machine before getting started. A very basic programme to help you get started would look something like this — start with a brisk walk; work up to a light jog; run at 10 mph for 30 seconds to a minute; then 3.5–4 mph for 2 minutes, and repeat this cycle 7 more times. You may also add incline to make it more challenging.

Learn more: 5 Cardio Machines for Cardiovascular Health

Upright Bike

Another popular piece of gym equipment in Singapore is the indoor cycling bike, or upright bike. To some, however, a long, steady ride on an indoor bike can drag on and on; which is why HIIT on an indoor bike gives you the best of both worlds — a challenging and intense workout without boring yourself to death.

This is also why popular cycling fitness apps like Peloton and iFit use HIIT-based protocols in their classes. There are different variations of HIIT indoor bike programmes that you can consider, including a fast-pedalling drill that uses light resistance to get your heart rate up without straining your muscles or joints; a consistent resistance interval drill that interchanges between high and low resistance to improve rhythm; or a combination of speed, strength, and power that changes things up with each set to keep things interesting.

Every good HIIT training needs high-quality gym equipment to optimise performance. Take your workout to the next level with HF Lifestyle. For more information about our services, please visit our website.