The acronym HIIT stands for High Intensity Interval Training, which in Italian would be “high intensity interval training”. As can be deduced from the name, it is a series of exercises that are ideal for training a lot in a short amount of time. But do you know HIIT for muscle definition?
The beauty of this type of training is that the benefits don’t stop taking effect at the end of the session. This is because HIIT causes an acceleration of the metabolism that makes us continue to consume calories even in the following hours.
For all this and more, this mode has garnered numerous acclaim. If you want to know more about HIIT for muscle definition and if you are interested in knowing which exercises a typical workout consists of, read on.
What does HIIT consist of to define the musculature?
Although this is a trend that has established itself in recent years, the interval training system dates back to the beginning of the 20th century. At that time, cardio-type workouts were widespread, such as running, cycling or jumping rope, in order to refine the qualities of sportsmen.
Basically, interval training consists of the combination of high-density, short-duration moments, moderate-paced moments or directly passive rest. The latter is applied in very few occasions, but it is also a possibility.
HIIT exercises for muscle definition
With the specific aim of achieving the goal of defining muscles and eliminating excess fat from our body, HIIT for muscle definition involves several exercises. Usually, this type of training is used to complete the weekly weightlifting workouts, especially in doing muscle definition, in order to enhance the results.
The exercises usually included in HIIT training for muscle definition are:
- Hops and sprints
- Jumping jack
- The walk of the lizard
- Mountain climber
- Strides and squats (in all its variables)
- Abdominals (in their variants)
- Jump rope
In addition to the exercises listed, we could add some provided by disciplines such as crossfit, which is a form of HIIT training. We are referring to barbell lifts and gymnastic exercises, for example.
In general, we recommend novice athletes to start with weekly training in 1 × 1 mode ; in other words, you have to train hard for 30 seconds or for a minute and then reduce the effort with an interval of the same duration.
In reality, the possible combinations are many and largely depend on the conditions and objectives of each of us. Obviously, having an instructor who plans and plans your workouts will help make your results more effective and will help prevent injuries.
Doing HIIT in the gym
The HIIT exercises mentioned above are ideal to do at home but also in the open air. However, they can also be performed in the gym ; in fact – as already stated – it is a training to supplement your usual training, during the muscle definition phase.
Some ideal machines for doing this type of workout in the gym are:
- The t treadmill : Thanks to the speed increase and decrease function, you can vary the intensity of the effort in a few seconds. You will also know how long you have run, what is the distance traveled, the average speed and even how many calories you have consumed.
- The stationary bike : The static bike is a great tool for doing HIIT. All you need is a watch to keep track of the intervals, et voila !
- The elliptical : in addition to training the legs, the elliptical will also allow you to put stress on the pectorals.
- The machine rowing machine : Although not available in all gyms, the rowing machine is another excellent machine for performing high-density interval training.
Finally, remember that every workout requires a warm-up before starting and a muscle stretching session at the end. At the same time, if you want to optimize results, don’t forget good nutrition and the importance of getting enough sleep. HIIT can become an excellent ally in muscle definition.