July, 2020
High intensity interval training (HIIT) involves an intense output of effort followed by short recovery periods and is super effective. Research has shown HIIT workouts have several physiological improvements including endurance, cardiorespiratory fitness, aerobic capacity and glucose tolerance. Science aside, it has become increasingly popular over the years especially since it is quick, effective and in most cases, equipment free, primarily using your body weight as the equipment.
Before we begin, I recommend downloading an app that you can pre-program HIIT interval times such as Gymboss. There are also other HIIT apps available with pre-programmed workouts built into them if that is your preference.
My Favourite HIIT Apps
This is a fantastic fitness app, which offers lots of workout videos and resources for free! You have choices of cardio, strength, HIIT, yoga/pilates, dance/barre and pre/post natal workouts. The majority of workouts can be done at home with minimal equipment! Of course, there are some premium features you can purchase, but the majority of the app is free which is great.
You have some options with this app, which include letting the app give you a workout, choosing from one of the 20+ pre-set workouts or customizing your own from the exercise library. You can customize intensity of workouts from beginner to advanced levels.
With this app, you can choose the activity type from strength to yoga with a range of beginner to advanced options. This allows you to customize a time for the workout from 5-60 minutes. With HIIT, the ideal window is 20-35 minutes. There is also an option to upgrade to the premium version ($), which will provide an endless range of workouts.
My preference is to use the GYMBOSS app and program the interval times I want such as 55 seconds on and 5 seconds rest or 30 seconds on and 15 seconds of rest – the possibilities are endless. I have captured a few of my go-to HIIT workouts below while traveling and if you want some live/real time options check out my IG account. I also travel with a resistance band as it is light weight and easy to pack and can make HIIT workouts more intensive by offering some resistance.
