With this equipment, nothing stands in the way of your HIIT workout! How should a HIIT training plan be structured? How is the process? These two phases are carried out alternately. The duration of each step can vary between 15-60 seconds.
Furthermore, a HIIT training plan can consist of different exercises to better train other parts of the body or simply get variety in your training plan. It is also advisable to do a little why-up and a cool-down phase to protect your muscles from injuries. You can find more information about warm-up and cool-down a little further down here in the article. How long should a HIIT workout last? The duration of a HIIT workout can vary. There is no fixed length of time for how long a HIIT workout has to take. As a guideline, you can orientate yourself in 10-30 minutes. Much more important than the duration is the correct execution of the exercises to achieve maximum success. How often should a HIIT workout be done?
Since the whole body is stressed in many HIIT units, HIIT training is possible up to 3 times a week, taking into account the regeneration phases. However, if only individual muscle groups are used in HIIT training, more than three units per week are also conceivable. What success can I achieve with HIIT? Due to the high intensity, fat burning is mainly used. But HIIT training are also helpful in building muscle mass for strength endurance or speed-strength. In addition, the body still burns fat for up to 48 hours after HIIT training. You don’t need any additional training equipment for any HIIT training plan. You can do your workout anywhere. Only a sleeping mat and a HIIT interval timer are beneficial. The training plans listed can easily be carried out from anywhere in the world. Have you ever got behind the wheel of the car and immediately set off at full throttle in the red speed range? Answer 1: “Yes, of course, I always do it like that!
Answer 2: “No, you have to let the engine warm up first! If you are one of those who prefer answer 1, your car will probably have an engine failure soon … Back to HIIT: Your body behaves in exactly the same way. If you go full throttle while exercising without a brief warm-up program, the likelihood of a sports injury is 50% higher than if you did a brief warm-up beforehand. Tears and fiber tears are not uncommon without an introduction! Think about it: Have you ever seen a footballer, ice hockey player, basketball player or any other professional athlete who started a competition without a warm-up phase? It is therefore essential to warm up briefly to prepare your muscles for the upcoming load. Your metabolism also benefits from warm-up and cool-down phases. Because this is already activated in these phases. You burn extra calories that you would otherwise recklessly leave unburned. Another reason not to simply skip these phases. Find your HIIT training plan! All HIIT training plans listed here are available for you to download free of charge. Depending on which level or which training goal you are pursuing, you can choose an appropriate training plan for your next HIIT workout. Whether beginner or advanced, whether cardio or muscle building. Select the difficulty level and the right training program for your HIIT training plan and simply download it.
As a rule, periods of 4-6 weeks are estimated here. After 2 to 3 blocks it is important to insert a Deload. If the goal is primarily hypertrophy, it makes sense between blocks with high intensity (75% – 85% of the 1RM) and slightly lower volume (5-8 sets of 6-8 repetitions per unit per muscle group) and blocks with lower intensity (65% up to 75%) and to switch to a higher volume (8-10 sets of 8-12 repetitions per unit per muscle group). If you also value an increase in maximum strength, additional blocks in the training plan with training in the range of over 85% of the 1RM are recommended. Blocks with very low intensity and very high volume can also be carried out at will, but do not add any added value. Is there a special training plan for losing weight or for the bulking phase? The question can be answered quickly and easily. No, it does not exist. You can use any training plan for weight loss or during the build-up phase by “tweaking” the correct variables.