On a hiit wicket

DECCAN CHRONICLE. | VINOD CHANNA
Published Sep 25, 2016, 12:35 am IST
Updated Sep 25, 2016, 7:25 am IST
Here’s how you can integrate high-intensity interval training (HIIT) into your weekly workouts
Dive bomber push ups
 Dive bomber push ups

For those with packed schedules, High Intensity Interval Training (HIIT) is a short, rigorous workout that burns maximum calories in minimum time, followed by a short duration of rest. Quite a rage with the fitness industry and a major hit with Bollywood celebs, HIIT is a cardio-vascular exercise and an effective form of workout while you are on the go. Today, celebrities and even working professionals  have little to no time for long workout sessions and they opt for high intensity interval training. They opt for HIIT right before fashion shows and award functions, as it boosts their metabolic rate and gets their heart pumping in a burst.

The regime is a powerful and griping workout, leaving one active and energetic all day long. I have sculpted the chiselled bodies of B-town heart throbs like John Abraham, Ayushmann Khurana and Shilpa Shetty among several others. The oxidisation process that it triggers  pushes the body of the individual during the workout to use up most of the stored oxygen. Hence, in the post-workout phase the body takes at least seven to eight hours to re-fuel the oxygen used up during the process. The workout generally lasts for approximately 30-40 minutes.

 

It involves a warm-up session for the body to gear up for the workout, followed by a high intensity workout session combined with a medium intensity session that allows the body to recover and then just the cool down period for the body to regain strength and re-fuel the oxygen released during the process. The best way to strengthen your core and build your muscles from HIIT — is to combine the battery of exercises listed below. While trying the workout, include at least two exercises back to back, before a short break to gasp for air and hydration. Maintaining a high fibrous diet is essential while following this workout.

 

— The writer is a celebrity trainer and fitness expert.

Air squats

Stand straight with your feet apart while your shoulder plates pulled back and toes pointed outward. Push your butt and hips back as if you were sitting on a chair. Push yourself and try going low far as possible while pushing your weight on your heels. Squeeze your butts and gently come up.

Air squats

Burpees

Stand with feet wide open at a shoulder width distance and arms by your side. Gradually push your hips back, bend your knees to attain a squat position. Place your hands on the floor and push your weight forward. Kick your feet back slightly to attain a plank position. The head and the heels should be in a straight line. Lift your chest slightly upwards and then jump your feet back towards your hands and immediately jump up to get some air.

 

Burpees

Diamond push ups

Get into a plank position with your hands in a diamond shape or a pyramid in front of you. Ensure that the fore fingers are properly touching the thumbs. While keeping your back straight, keep lowering down and keep your elbows as close as possible to your body.

Diamond push ups

Jump lunges
Stand straight with your staggered feet. Put your left leg forward at a position of 90 degrees from knee and hip, and right leg behind while staying in a slight and not full lunge position. Keeping your core involved, take a slight jump and switch positions while bringing your opposite leg forward. Before getting into the exercise mode, always test your body balance. If there is a lack of stability, then try and attain the balancing mode first. Eventually, you will be able to switch at a faster pace.

 

Jump lunges

Dive bomber push ups

Get onto a downward dog position or an inverted V with your hands and feet on the floor and your butt pushed out. Bend your elbows and lean your chest as you push forward to an upward dog position. Again, bend your elbows bringing your chest back to the floor while pushing back to the start position.

High knees

Bring your right knee towards your chest, as high as you can, then quickly bring it down, replacing it with the opposite knee. Try to keep your body as stiff as possible, with your arms following the motion. Try improving on your pace with each repetition.

 

 

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