HIIT training

19th September 2019

At its basic level, it involves repetitions of short bursts of intense, 'maximal effort' exercise, usually for anywhere between 20 to 40 seconds.

The benefits of HIIT are very persuasive. By working out at a high level of exertion, you burn more calories in a shorter space of time than other workouts. Studies show that your metabolism can stay in a heightened state for up to 24 hours after you've finished. Further benefits can also include lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.

Given a HIIT session can be done in a relatively short space of time, it is attractive to many people that don’t have a great deal of time to exercise. Typically, a HIIT workout will range from 10 to 30 minutes in duration.

As a result, HIIT workouts have become a staple for many gym users. It can also be a great form of exercise for non-gym goers since it can be undertaken using body weight exercises without the need for any gym equipment.

The actual activity being performed can include sprinting, biking, skipping or other body weight exercises.

Each exercise type would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

The specific amount of time you exercise, and recover will vary based on the activity you choose and how intensely you are exercising.

At Fresh Air Fitness, we have found using our outdoor gym equipment supplemented with several bodyweight exercises to be beneficial. We would recommend 4 rounds of 40 seconds of each exercise at high intensity with 20 seconds rest followed by 60 seconds rest when all 4 rounds of an exercise has been completed. Then move onto the next exercise. This will take 30 minutes in total. Please remember to warm up and warm down and if you are a beginner take it steady to start with.

The circuit below also covers all parts of the body providing upper and lower body strength work as well as the cardio impact from working at maximal intensity.

Find one of our outdoor gyms by using the installation map on our website www.freshairfitness.co.uk or through the Fresh Air Fitness mobile app on Google Play and the Apple Store.

HIIT Circuit

Arm and Pedal Bike (4 x40 seconds with 20 seconds recovery)

- 60 seconds rest

Lat Pull Down (4 x40 seconds with 20 seconds recovery)

- 60 seconds rest

The Rider (4 x40 seconds with 20 seconds recovery)

- 60 seconds rest

Mountain climbers (4 x40 seconds with 20 seconds recovery)

- 60 seconds rest

Squat jumps (4 x40 seconds with 20 seconds recovery)

- 60 seconds rest

Elbows to Plank (4 x40 seconds with 20 seconds recovery)

Alternatives: Each Fresh Air Fitness gym installation is different. If yours doesn’t have a piece of equipment listed above, simply swap for a Double Air Walker, Air Skier, Bike or Cross-Country Skier.

If you are short on time and want to get active, why not consider trying high-intensity interval training! Want to find your nearest outdoor gym, simply search on our installation map.