Home-Based HIIT Training Intensifies Heart and Lower Body Strength Without a Run Involved
In the realm of fitness, High-Intensity Interval Training (HIIT) has been a popular choice for those seeking to lose weight and improve cardiovascular health. However, for those who prefer alternatives or need a change, there are several no-equipment workouts that offer similar benefits.
One such option is standing no-jumping HIIT-style workouts. These workouts use intervals of 30 seconds work/10 seconds rest, featuring full-body, low-impact movements that boost heart rate and burn calories. Examples include 30-minute or 35-minute fat loss sessions that activate muscles, improve balance and coordination, and circulate blood without jumping or floor work [1][3].
Another alternative is Low-Intensity Steady State (LISS) cardio, which involves maintaining a moderate, steady pace for 20-30 minutes, such as walking or jogging. This type of exercise strengthens the heart with less stress compared to high-intensity intervals [4].
Aerobic cardio workouts are also a viable option. Low-impact aerobic sessions lasting 20 minutes can raise energy and calorie burn while being knee-friendly and accessible to beginners. These may include warm-up, fat-burning moves, ab toning, and cool down—all standing and no-equipment [5].
These alternatives are effective for fat loss and cardiovascular benefits, suitable for various fitness levels, and cause less joint strain than traditional HIIT. They can be done in small spaces at home [1][3][5]. It's worth noting that strength training is another beneficial addition for fat loss, but it requires a different focus than cardio [4].
For those who prefer a structured workout, a 30-minute AMRAP bodyweight workout is suggested as an alternative. This workout consists of multiple exercises, each done for 40 seconds followed by a 20-second rest. The specific structure of this workout is not provided, but it is designed to burn calories and improve cardiovascular health, similar to running [2].
It's essential to remember that HIIT workouts, including this bodyweight HIIT workout from Alo Moves Instructor, are intense and require a water bottle and a towel. It's also recommended not to do more than three HIIT workouts a week [2]. During the cooling down period, stretches or gentle walking on the treadmill can be performed for at least 5 minutes [2].
PureGym states that HIIT workouts are better for burning calories minute for minute compared to running at a moderate pace [2]. However, no information about high-intensity resistance training workouts was provided in the given facts.
In conclusion, incorporating these no-equipment, low-impact or interval-based cardio workouts can replicate many of the benefits of HIIT while being accessible and safe for more people.
Science suggests that for individuals seeking fitness alternatives or change, workouts tailored towards health-and-wellness and lifestyle can offer similar benefits as High-Intensity Interval Training (HIIT). For instance, standing no-jumping HIIT-style workouts and Low-Intensity Steady State (LISS) cardio can be effective in fat loss and improving cardiovascular health, and are suitable for home-and-garden settings with minimal equipment required.
