Without a doubt, winter is the hardest season when it comes to sticking to a workout plan. The freezing temperatures and lack of sunshine make outdoor activities impossible — so how do we keep our heart rates up and our muscles engaged when all we feel like doing is hibernating?
Get ahead of the winter slump before it starts by incorporating indoor HIIT workouts into your winter fitness routine. If they don’t snap you out of your dozy winter doldrums, nothing will. HIIT routines tend to be short, but challenging, so be prepared to work up a sweat.
What Is HIIT?
HIIT, a.k.a., “high-intensity interval training,” is a fitness plan that will skyrocket your metabolism and encourage metabolic burn long after your workout is over. If you tend to be idle for long periods of time, such as sitting at your desk or watching TV, this workout plan will rev your engines, burn body fat and keep you energized throughout the day. It’s all about repetitive intensity and recovery, creating a cardio blast that will zap calories.
It works like this: HIIT-style workouts mean you alternate between high-intensity moves with low-intensity exercises/active recoveries. The key is repetition at specific intervals.
For example, a runner’s 10-minute HIIT cycle may begin with a one-minute jog at low-to-moderate intensity, followed by a 30-second sprint at high intensity.
As with any exercise program, begin with warm up and some dynamic stretching.
Choose Your Method
The great thing about indoor HIIT workouts is they’re extremely versatile; you can utilize a treadmill, a stationary bike, a stair machine, bodyweight movements or virtually anything you want and count it as a HIIT workout. It’s not so much what you do, but how you do it (and that should be at intervals of high intensity).
If you’re looking to add some strength training into the mix, consider compound movements like burpees, push-ups, jump squats and speed skaters to build strength and torch calories like crazy. Additionally, incorporating simple equipment like dumbbells or kettlebells can add diversity to your workout. Don’t just settle on one workout plan, but try a few for variety!
Indoor HIIT Workout Plans
Here are some of our favourite indoor HIIT workout plans to blast fat and sculpt your body this winter, no matter whether you’ve got 60 minutes or 5 minutes to spare. During the high-intensity portion of the exercise, aim for 90 per cent of your maximum heart rate.
This 20-minute jump rope workout will engage your lower body and get your cardio going.
This 20-minute workout using full-body HIIT routine and that will blow you away and get you in shape, fast. One circuit takes 10 minutes. Have a trainer or a workout buddy use a stopwatch to time your intervals, if possible.
This is the best treadmill workout you’re likely to find, and it’s really easy to follow.
When life gets crazy, give this five-minute HIIT circuit a go. You’ll need a stopwatch or a timer for this routine. For each of the five exercises (burpees, walking lunges, push-ups, tricep dips and jumping jacks), you should do as many reps as you can for 55 seconds.
If you’re really keen on staying in tip-top shape this winter, this is for you. Take our 30-day HIIT workout challenge and you’ll be amazed at what you can accomplish in a month.
Don’t Forget To Rest
High-intensity interval training workouts are, well, intense, so make sure you’re incorporating a few rest days or active rest days to give your body recovery time. Ifyou’re a weightlifter, always complete your HIIT workout after your weightlifting circuit. You’ll be too worn out to lift properly if you’ve done HIIT first.
You’ll be amazed how an indoor HIIT workout plan can keep you fit, even during those dreary winter months. Keep warm, stay active and get moving!