HIGH INTENSITY INTERVAL TRAINING
SPIN CLASS
If you enjoy working out with a group and an instructor, spinning class may be for you! Spinning classes can involve short bursts of intense cycling followed by active rest periods to maintain an elevated heart rate.
Petersen et al., (2016) stated that high intensity interval cycling is an effective way to improve many aspects of health such as cardiovascular fitness, body composition, and metabolic fitness.
PLYOMETRICS
If you lack equipment, try plyometrics! Plyometrics can be performed in the comfort of your home so the excuses of transportation and time are no longer viable. Examples of a plyometric HIIT workout could include exercises such as:
air squats
box jumps
burpees
jumping jacks
Make sure to keep in mind that intensity is key & to push yourself!
EQUIPMENT BASED
Equipment based HIIT utilizes resistance training mixed with other functional movements. Overall all of these workouts should be done timed, with high intensity and low to moderate resistance. Some examples of HIIT with equipment would be
Kettlebell swings
Jump rope
Light barbell squats
Medicine ball slams
AQUATIC HIIT
If you prefer to be in water, HIIT can definitely be performed in a pool!
One unique thing about HIIT in an aquatic setting is that the properties of water allow for a safe, low-weight bearing environment as well as providing resistance which makes you work harder (Nagle, E.F., Sanders, M.E., Franklin, B.A., 2015).
Some examples include:
Shallow water treadmill running ​
Deep water running
Hover jogs which include both jumping and a jog