I want to lose weight. Should I be doing low-intensity cardio or HIIT training?
Experts suggest incorporating both types of cardio exercise into your routine. Here's how to strike the right balance to achieve your goals.That’s how you should think about high-intensity interval training and low-intensity steady state cardio. One type of workout isn’t necessarily better than the other, but one might be better suited for you, depending on your fitness goals.
© Photo: Getty/Westend61 HIIT workouts at home
HIIT , or high - intensity interval training , can be an efficient, fun way to tackle your cardio workouts , add muscle, and shred serious fat.
Our product picks are editor-tested, expert -approved. We may earn a commission through links on our site. These 14 HIIT Workouts Will Make You Forget Boring Cardio. We find you the best (and fastest) HIIT workouts to build muscle and slash fat.
A HIIT workout alternates between short work intervals (70 to 90 percent max heart rate) and rest periods (60 to 65 percent max heart rate). One major benefit of HIIT ? Some research has indicated that HIIT can also help exercisers reverse the progression of certain chronic diseases such as Type II diabetes.
A treadmill is the perfect place to begin working with these numbers, alternating hill walking, slow jogging with intense sprints and slow walking (active rest). Note that some individuals will not need to sprint in order to drive their heart into the upper range; in some cases a steep hill or even
Everyone from sports medicine docs
, to fitness buffs to cardiologists
are into high-intensity interval training (HIIT) workouts, thanks to the fact that these types of workouts are accessible, quick, and pack a host of benefits into a short amount of time. HIIT workouts are intense, sure, but you don't need any special equipment to do them, which makes them easy to check off your list at home.
And what's more, there are stacks of science to back up the modality's benefits. "[HIIT can] help with mood regulation, cognitive health, and boost your metabolism," says Bryna Carracino, certified trainer and founder of BFit New York. These types of workouts, while short, have also been shown to promote longevity and keep exercisers moving for the long-run. All of these benefits, plus the fact that HIIT requires a short amount of time means it's easy to squeeze into a jam-packed day.
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WEIGHT LOSS BEGINNER WORKOUT AT HOMEWorkout Format By The Minute:0:00-5:33 Warm-Up5:34-15:36 10 Low Impact Cardio Exercises (Circuit One)15:37-25:25
Improve your balance and reduce the risk of falls with exercises that will improve your agility and strengthen your legs and core. This workout is perfect
Working out at home, while convenient, isn't always ideal if you don't have the right equipment. The good news is you don't need a gym or any special equipment to do HIIT. All you need is some space and an exercise mat for when you take things down to the floor. "Find a space in your home that's just made for your workouts. Even if it’s just your mat and a few loop bands you’ll start to create an energy there," says Carracino. "The more energy you create in that space the quicker your mind and body will tap into that athletic zone."
Carracino recommends doing HIIT workouts about two to three times a week, and giving yourself 24 hours in between each workout to recover. You don't have to take off working out completely though, just avoid doing back-to-back HIIT sessions. Carracino says strength training, low-impact cardio, restorative yoga or Pilates, and foam rolling are all fair game.
This 20-minute HIIT workout is perfect for beginners
Because there are hardly any pauses in this HIIT workout, you can do it in less than half the time of your regular sweat session.HIIT stands for high-intensity interval training. The intensity in these workouts means there is little (if any) down time built in. This workout is also comprised of interval training, which means exercises are done in bursts. They can start slow and become faster from one exercise to another. Typically, cardio and strength training are combined to create a well-rounded high-intensity interval training workout.
Considering HIIT — or high - intensity interval training — is known to burn fat, improve metabolic health and increase VO2 max levels, you may have jumped on board enthusiastically. After all, it’s known to fire up your gains rather quickly and efficiently.
No doubt HIIT is one amazing workout , but there are some aspects of the workout that you may be doing wrong. These mishaps could sabotage your efforts and diminish your results. Here’s how to ensure you get the calorie-torching sessions right.
This 8 exercise 30-minute workout is perfect for beginners , requires few pieces of equipment and works your entire body.
(This goes too if you're looking to upgrade your home workouts and limited home gym equipment to a proper gym workout plan.) For those of you who find the thought of that first gym workout overwhelming – perhaps thoughts of not knowing which free weights to use or wondering how long is a good workout at the gym – know that we're here to help you.
"As a beginner, you can still plan for two to three times a week of HIIT just make the movements more full-body, start slow, understand that it’s a process, and always stay patient with your growth," she says. Below are seven HIIT workouts for all levels that you can do at home that require zero equipment. Make some space, press play, and get ready to sweat.
7 HIIT workouts to try at home
1. 25-minute no-equipment HIIT + core workout
Let Charlee Atkins take you through a 25-minute workout that combines HIIT and core moves. You'll get your heart rate up and focus on your core all without any equipment. Don't forget to cue up your fave music or listen to the playlist at the link in the video description.
2. 15-minute bodyweight HIIT workout for all levels
Barry's Bootcamp instructors Amber and Lindsay take you through a 15-minute bodyweight HIIT workout in this video. If you're not feeling a high-impact workout, you can modify the moves to make them low impact. But just remember low impact does not mean low intensity.
How to Choose Between HIIT and Steady Cardio Workouts
High intensity interval training packs a hard workout into a short period of time, which makes it sound like it should be an efficient, superior way to work out. But HIIT doesn’t have as many advantages as we’re led to believe, and often steady-state cardio is the better option. Let’s look at a few factors to keep in mind when you’re choosing what kind of workout you want to do. © Photo: Microgen (Shutterstock) Do you need to be fresh tomorrow?One cool thing about low intensity steady-state (LISS) cardio is that it has almost no recovery cost.
Want to exercise at home ? These moves will help build a new body from the (dis)comfort of your own home . Plus great bodyweight workouts for you to try.
In-fact, according to researchers at the University of Pristina, it makes no difference to your overall health whether you embark on a routine of jogging or bodyweight exercises . The scientists split a number of students into three groups: one did endurance training , another took part in strength-based circuits, and the third did nothing.
3. 15-minute low-impact HIIT workout
Nike Trainer and Rumble instructor Ashley Wilking lead this 15-minute HIIT workout that's low impact and easy on your joints. Worried about your downstairs neighbors complaining about your workout? Another bonus with low-impact workouts is they don't make as much noise because they don't require jumping.
4. 10-minute full-body HIIT workout
Think you need 30 minutes or more to get a "real" workout? Let this 10 minute HIIT workout with Ashley Joi show you just how much of a difference even 10 minutes of HIIT can make.
5. 25-minute Barry's HIIT workout
This 25 minute Barry's Bootcamp style HIIT workout will make you feel like you're in the Red Room (minus the treadmills, weights, and hour-long time commitment). If you're a Barry's fan, you know this one will burn regardless of the lack of equipment.
6. 16-minute HIIT workout, low back-friendly
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Low back pain is one thing that can make you wary of working out since you don't want to make things worse. Good news: This workout is safe for low back pain and you can make the workout low impact if you need, too.
7. 15-minute HIIT core workout
Light up your entire core and feel stronger with this 15-minute HIIT workout with Sashah Handal. All you need to do this workout is some space and a yoga mat.
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