Health and Fitness: 30 Minute High Intensity Training Exercise To Stay Fit

By John Torgerson

For muscle building and weight loss, a high intensity workout is always preferred over regular training because it involves short interval drills of peak intensity.

This technique has the potential to touch off prominent calories in comparably lesser amount of time. The approach is to follow consecutive working and resting sets, thereby meaning, that you do short span of strength workout followed by a short period of active rest.

This way you can make your body strain harder in the next or post-rest interval by continually challenging your energy limits and overall body functioning. This particular workout structure has some specific underlying exercises, which help in boosting strength and intensity during each set.

Let us go through them in the following section.

This 30-minute high intensity training exercise begins with a precise 2 minute warming up session, to get your muscles ready for the drill. It includes jogging for about 30 seconds and for the next half a minute, pretend to do the backstroke by alternatively circling your arms backwards. For the next 60 seconds, perform a front, side and back lunge by making use of alternative legs each time.

Now your body is ready to hit it!

• Push-Ups: They are categorized as composite exercises, as they work on various muscle groups. Without taking much of your time, push-ups tone your abdomen and help you burn more calories by stimulating all the muscles in your body. 4 rounds of push-ups every morning, with 45seconds workout, followed by 15 seconds rest, will increase your flexibility and practical or working strength, which helps prevent injuries. During a push up, inhale or sniff in as you lower yourself to the floor, this is when your entire back muscles obtain a full stretch. Now as you push yourself back to the starting position, breathe out so that your biceps are effectively stretched. This complete movement results in effective cardio-vascular activity. If you are unable to perform a traditional push up, try resting your knees on the floor and placing your hand on a plyo box or a stable chair.

 

• Squats: A conventional air squat is a powerful and regular up n down, seesaw like movement, with your arms moving in sync with the legs, your hands folded and kept close to your chest. You may even use a chair for added support but ensure your bodyweight is on your heels. Essentially, a squat requires you to imitate the movement of getting up from a chair, which is done by creating force from your hip. Back squat, front squat, sumo squat, braced squat and goblet squat are some squat variations to build those legs you have always wanted. Again, it should be performed in sets of 45 seconds workout and 15 seconds active rest.

 

• Butt Kicks: It is an intense lower body exercise that stimulates the leg muscles and hamstrings. It includes jogging or marching in a place so as to make your heels touch your bottom. A butt kick is a dynamic stretch exercise which adds flexibility to your body by stretching quadriceps, a group of muscles located in front of your upper legs. Just as in previous exercises, perform as many reps as possible in the 45 seconds interval to stretch your body beyond its acceptable limits. However, recollect strength in the next 15 minutes of rest.

 

• Tricep Dips: It is an easy way to tone your arms muscles that run from your shoulder to your elbow. For a tricep dip, sit with your back rested on a chair and place your hands on its arm rest. Straighten out your legs and make your elbows bend to lower as far as possible. By pressing up to the original position here, try engaging your core. Tricep dip is a close kinetic chain exercise that involves movement of your body, while your hands remain fixed. This drill will effectively improve your knockout strength.

 

• Side Lunges: Lunges are a common lower body exercise and they are comparatively simple, as they target the quadriceps, primary muscle group of the lower legs. For an elementary front lunge, the following standing body posture is to be observed- feet apart, back straight and head neutral. The hands must be placed by your side or crossed over the chest. Step forward with one leg and bring the other leg down but do not touch the floor with your knee. Come back up and repeat the movement. Grab dumbbells to add extra weight. You could do a forward or a reverse lunge to mix it up and bring it to 30 lunges, altogether. A side lunge will include concentrating the entire bodyweight on the heels and making your toes face forward. Keeping your knee above your toes, step to the left in a deep lateral lunge.

 

• Jumping Jacks: This exercise gradually increases your heart rate. Your posture should be upstanding and your feet should be placed wide apart, at-least hip-width apart. Initially, with your arms at your sides, jump your feet out while raising your arms. Repeat the movement with a higher momentum each time. If you are unable to perform a regular jumping jack, step out to the sides and raise your arms in sync with your leg movement. With a little jump, widen your legs and simultaneously bring your hands over your head quickly, until they almost touch. To take your bodyweight off the calves, perform the movement while resting on your toes. Quickly get back to the home position and replicate the movement for about half a minute and extra 15 seconds.

 

• Sit-ups: Lie down and keep your body flat. Sweep the arms out above your head while you compress your legs to the torso. This way you will work out your shoulders, chest, upper and lower back and it will also keep your core engaged. Moving at a quick pace, forming an acute workout session, you enable cardiovascular nourishing, which implies to better circulatory and heart related functioning. Post this drill a 15-minute rack time will put your body together and will enable you to bounce back with improved strength and vigor in the next set.

Can you spare half an hour from your daily regime? Yes, great! Then perform 4 rounds, 45 seconds workout with 15 seconds rest, beginning with a quick 2-minute warming up session.

As this is a high intensity training exercise, you are expected to sweat that extra fat, therefore don’t forget to shower with an antibacterial soap to remove those bacteria off your body. The high intensity interval training will not only show rapid results, but a consistent practice will keep you fit and motivated to adopt a healthy lifestyle.

Author Bio: John Torgerson is a fitness coach and health writer. He advocates promoting personal hygiene among athletes, besides this she contributes for various online health publications that mainly cover health guides, fitness and yoga.