Keeping on top of your fitness is always on people’s minds as they consciously try to make time to attend your local gym or go outside for regular exercise. But what if I told you that you could still get an effective workout in the comfort of your own home in a manageable short time frame? Within this article we are going to look into all elements of Micro HIIT and how it works to keep you feeling energized and healthy when on a tight schedule.

hiit mensWhat is Micro HIIT?

HIIT stands for High Intensity Interval training which means that you take part in exercises which require a lot of power with a breathing gap in between, almost like a circuit training scheme. Regular HIIT exercise can last however long you wish depending on whether you carry this out yourself at home or follow a regulated class at the gym.

The only difference with Micro HIIT is that you perform the series of exercises over a smaller time period but with the same level of intensity. This is perfect for those that often find themselves short on time and need a quick fix when it comes to exercising. There are various programs and plans which you can follow online for Micro HIIT and we are going to look into the types of exercises which are most effective further on in the article.

How it Can Benefit You

HIIT exercises are a great way to keep your fitness in check as they require a lot of power and stamina to get through. This type of exercise helps to boost your heart rate and improve your lung capacity as well as your stamina. Along with this there also a wide range of other positive physical and mental health benefits of this type of exercise such as:

  • Improved cardiovascular system
  • Enhanced stamina
  • Great for your heart health
  • Increases lung capacity and function
  • Improved cognitive functions
  • Great mood booster
  • Mindfulness opportunity
  • Stress relief
  • Weight loss
  • Heightens metabolic rate
  • Burns fat
  • Improved muscle strength
  • Increased flexibility
  • Feeling energized and refreshed
  • Reduces heart rate and blood pressure

hiit ladiesStarting to Implement Elements

Above we have discussed the positive health effects of Micro HIIT as well as the basics of the training regime. As Micro HIIT exercises very rarely require any equipment, this is a very convenient form of exercise which we should be expecting more and more people to adopt in their everyday lives.

Here are just a few examples of workouts you could do when planning your own Micro HIIT routine which don’t include any equipment:

  • Squats
  • Pull-ups
  • Mountain climbers
  • Crunches
  • Lunges
  • Push-ups
  • Jogging on the spot
  • Knee raises
  • Jumping jacks
  • Hopping
  • Burpees
  • Wall sits
  • Leg raises
  • Boxing punches
  • Kicks
  • Planks

Along with these there are also exercises which you could carry out in the gym or at home as part of Micro HIIT if you have the equipment to hand:

  • Bicep curls
  • Jump rope
  • Punching bag
  • Resistance band squads
  • Resistance band lunges
  • Rowing machine reps
  • Running machine reps
  • Rope pulls

Micro HIIT exercises often last in bursts of 40 seconds per exercise and 20 second breaks, and can only last in total for a few minutes, which makes it so easy to integrate into your daily routine. The combinations of exercise you can do in this time are endless and having the freedom to switch up the routine is something that is very appealing about HIIT routines at home compared to at the gym. However, if you need some guidance on where to start with creating your plan you can find many helpful resources online and examples of routines that have been put together by qualified professionals, to ensure that you are getting the most out of your exercise.

Have You Tried Micro HIIT Exercises?

Throughout this article we have looked into everything you need to know about Micro HIIT exercise, but now we want to know your thoughts on this exercise trend. Find us over on social media and tell us your experience with Micro HIIT or if this blog has inspired you to join in with this easy and convenient concept of working out. You can also shop our wide range of official high-quality exercise gear over at Sports Fitness for a wardrobe refresh this spring.

This article was written exclusively for Sports Fitness by Loren Astbury