If you know your fitness, you’ll know that HIIT means High Intensity Interval Training.
It’s short, sharp, high-energy, high-impact and an incredibly effective way to build strength and endurance. It also doesn’t take too long. Most HIIT classes are between 30-45 minutes long. Ideal
But a new concept is shaving off even more precious minutes from your gym session. Micro HIIT is basically a condensed HIIT session – that promises to deliver all of the benefits, in a shorter time. What’s not to love?
What is Micro HIIT?
Micro HIIT is essentially a HIIT workout where you push yourself harder than you normally would over the course of fewer repetitions.
It’s all about exercising in even shorter, sharper bursts which push your body into the higher heart rate zones quicker than you would in a normal HIIT workout.
The benefits of Micro HIIT workouts have recently beenpromoted in a study by The American College of Sports Medicine Journal whichfound that seven minutes of intense HIIT exercise is enough to get the fitnessbenefits.
These shorter, more intense workouts are appealing to many, as it’s much easier to work at max-effort for a shorter time and the benefits remain largely the same, helping to boost your metabolism not just while you are working through the intervals, but for a period of time post-workout.
What are the benefits of Micro HIIT?
Micro HIIT or mini bursts of intensive exercise, can be beneficial for a large number of people, especially for those who do not have a lot of time to spend exercising.
One of the beauties of Micro HIIT is that you can switch up your training methods and work out throughout the day – first thing in the morning, on your lunch break, or even when you’re waiting for the kettle to boil, or for dinner to cook.
Micro HIIT is also incredibly beneficial for those looking to reduce body fat, or who are worried about the fat stored around their middle, which could indicate higher insulin levels.
According to research in the journal Frontiers, Micro HIIT training programmes can have positive effects on those at risk of type 2 diabetes.
The healthy stress your body undergoes during HIIT or Micro HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.
The autophagy process has also been linked to the reduction of neurodegenerative diseases and the treatment of cancer.
Micro Hiit workout to try at home
Freeletics recently launched a new training journey which offers six weeks of 15-minute bodyweight only workouts which can be done anytime, anywhere and with no equipment.
Here’s an example of a simple but effective Micro HIIT workout that you can try in your living room:
Dynamic Warm Up
10x squats
To do a squat, position your feet shoulder-width apart, drop your hips below knee height, in a low down, deep squat position, then fully extend your knees and hips.
One full squat is completed once your knees and hips are extended and you are in an upright position. Repeat this motion.
10x windmill
To start a windmill exercise, put your arms by your sides and rotate your shoulders backwards. Lift your arms out to shoulder height and repeat the same motion with your arms following the rotation of your shoulders, behind your head.
20x bicycle crunches
Start by lying flat on your back, lift your knees up so that they are at a 90-degree angle and lift your shoulders off the ground slightly, while your hands are touching your ears.
Proceed by touching your elbow to the opposite knee while your other leg is fully extended but not touching the ground.
10x side lunges
Raise your arms in front of you at shoulder height. Position feet wider than shoulder-width, extend your hips and knees so that you are upright.
Then, begin to lower your hips and glutes so that they remain above the knee on one side, while the other leg is extended out. Repeat on each side.
Drill
Negative push-ups
Get into the regular push up position, lying flat on the ground with your hands either side of you.
Fully extend your arms, lifting your body off the ground. Begin to lower yourself back down until your chest and knees are touching the floor.
Using your arms, lift your chest off the ground, with your knees still touching the floor, then lift your knees off the ground.
Interval – three rounds of the below exercises
10x knee push-ups
Get into the regular push up position, lying flat on the ground with your hands either side of you.
Fully extend your arms, lifting your chest off the ground, while your knees remain on the floor.
10x burpees
Begin in a standing position. Move into a squat position with your hands on the ground.
Kick your feet back into a plank position, while keeping your arms extended, making sure that your knees, hips and shoulders are aligned.
Quickly return to a standing position and jump upwards with your hands on your head.
15x shoulder bridge leg raises (left)
Lie on your back with your feet on the floor and your knees raised.
Lift your hips off the ground and extend your right leg while our left foot is on the ground.
Rotate your hips so that your right ankle is above your hip, then slowly lower your right leg so that your knees are together.
15x shoulder bridge leg raises (right)
Repeat the previous exercise with your right leg.
30 seconds rest
Active Cooldown
20 second shoulder stretch (left)
In an upright position, extend your left arm across your body, using your right arm to support, pull it closer into your chest.
Hold the position for a set amount of time.
20 second shoulder stretch (right)
Repeat the previous exercise with your right shoulder.
30 second deep squat hold
With your feet shoulder with apart, loweryour hip to below your knees, making sure that your heels are on the ground.Hold for indicated time.
30 second butterfly hold
Sit on the ground with your back and shoulders straight, put your feet together, tucking your heels towards your body and position your knees outwards.
30 second toe reach
Stand upright with your feet together. Then slowly bend from your hips, lowering your back and shoulders, making sure that your knees stay fully extended, reach for your toes with your hands. Hold for the indicated time.
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