Many gym-goers don’t mind doing strength training but doing any form of cardio is a whole different story. If you’re one of those people who either lack the time or simply don’t like doing cardio, a HIIT workout might be for you. HIIT stands for high-intensity interval training. Basically, it involves short, intense bouts of cardio mixed with brief recovery periods. This would be repeated for a series of intervals. Running is often the mode of exercise chosen. But any type of cardio or series of exercises can do the trick.
Jefit Exercise Programs
There are many HIIT-type programs you can choose from on the award-winning Jefit app. We have taken out all the guess work for you and have sifted through hundreds of programs. We wanted to bring you some of the best programs. Give one a try and let us know what you think.
Look at the top of the app under “Find / My Plans / Mix” and you can scroll through eleven different categories. Some of the more popular categories to check out when looking for HIIT programs (depending on the week) are the following tabs:
Popular HIIT Plans
- 20-Minute HIIT Circuit
- Tabata HIIT
- Lower Body HIIT Circuit
- High Intensity Interval — V.1
- High Intensity Interval — V.2
- Cardio Intervals: Rowing
- Muscle-Up Interval Supersets (1:1 W/R Ratio)
- Bodyweight Sweat Interval
- Full Body Interval Program
- Bike HIIT
Why are HIIT Programs so Good?
The ten programs, mentioned above, offer you a lot of bang for your buck! They are high calorie burning, time-efficient workouts. You also get cardio and strength benefits depending on the routine for a few minutes of all-out, high-intensity work. There is an abundance of research showing the health benefits of doing HIIT on a regular basis. The good news is — you don’t have to do many sessions per week — one to two sessions (with plenty of recovery between workouts) will work nicely. Not only can you lose bodyweight, you’ll drop inches around the waist and hips.
Here are just a few research studies to check out.
A Sampling of HIIT Research
Batacan, RB., et al. (2016). Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies. Correspondence to Dr. Andrew S. Fenning, School of Medical and Applied Sciences, Central Queensland University, Rockhampton, QLD
Little, JP, MacDonald, MJ, and Hawley, JA. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. 590(Pt 5): 1077–1084. doi: 10.1113/jphysiol.2011.224725
Gillen, J., et al. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology Nutrition and Metabolism 39(3):409–412. DOI: 10.1139/apnm-2013–0187
Gibala M., et al. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise. J Physiol. 575(Pt 3): 901–911. doi: 10.1113/jphysiol.2006.112094
Science News. (2010). High-intensity interval training is time-efficient and effective, study suggests.
Say Strong Together
Jefit, named best strength app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. It offers a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share strength and HIIT workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.