In today' life we are inclining towards healthy living and incorporating all the necessary changes in our life.

Today, we are going to talk about HIIT i.e. high intensity interval training. High intensity interval training aims at improving the aerobic capacity i.e. oxygen capacity, heart rate and builds up strength in the muscles. It uses as much as energy possible in small amount of time.

High intensity interval training is a time efficient training strategy to induce physiological changes in the body. The exercise duration for HIIT is 30 seconds to several minutes. Elderly people with comorbidities must perform these exercises under supervision. 

HIIT improves cardiac function two times as much among people with heart disease. HIIT workouts helps in fat loss and and energy expenditure for hours after exercise. If time is the matter of concern, HIIT is the type of workout which squeezes in full body workout in few minutes. 

Before starting the workout, warm up is most important in order to set up the muscles and prevent injury during workout.

Here are a series of HIIT exercises;

JUMPING JACK: Jumping jack is also known as star jump. In this, spread your hands wide apart and simultaneously move your legs apart. Keep doing this for 1 minute

Jumping jack is a great cardio exercise that paces the heart rate. It strengthens shoulder, thigh and leg muscles. Abdominal contraction helps to strengthen and tone the core and burning fat. 

HIGH KNEE JUMP: Stand straight and alternatively bring your knees up to to the height of the chest. Keep switching the legs and hop while doing this. Do this for 1 mins.

Slowly and steadily increase the speed and lift the knee as high as possible.

High knee jump works mainly on the thigh muscles and burning lower abdominal fat thereby helping them to tone up. 

TRICEP DIPS: 

Find a table or chair, sit on the edge and grip edge of the chair or table. Extend your legs and feet should be hip wide apart with heels touching the floor. Grip the edge and move forward in the air and now go down with your hips and bend the elbows. Slowly push yourself back to the start position and keep repeating this. Do this for 1 mins.

Triceps dip is a bodyweight exercise that builds up arm and shoulder muscles. It activates triceps, core to hold up the hips off the ground.

SQUAT JUMP: Stand straight with legs apart and bend down such that knee and toes are in line with each other. Then come up and jump. Keep repeating this. Hands should be at the side while jumping. Do this for 1 minute,

Squat jump works on thigh muscles and toning abdominal muscles. It improves ankle flexibility. 

ELBOW PLANK: Lie on stomach, lift your body in the air balancing on elbow and toes. Try and maintain this position for 30 seconds. You can progress to 1 minute gradually. If you are doing this for 30 seconds, do it twice.

Plank is a full body workout. It builds up strength in the shoulder, elbow and thigh muscles. Plank helps in toning of abdominal and back muscles.

After completing this cycle take rest for 30 seconds.

Repeat this cycle 3 times. 

You got this!