Top 15 HIIT Workouts to Enhance Athletic Endurance

Introduction

Recently, a workout type called High-Intensity Interval Training (HIIT) has been populated with increasing intensity due to the effectiveness of making fast and drastic changes to aerobic and anaerobic fitness levels. In fact, HIIT is a champion of fat burning capability surpassing steady state cardio workouts in quality within the shortest time requirements, top notch weight loss solution, and an effective way of improving athletic performance. This article will outline our top 15 HIIT workouts that can improve athletic endurance. Now, it is high time to provide some information about HIIT and the advantages of practicing such workouts before focusing on some of them.

What is HIIT?

HIIT is a cardio exercise exercise which involves; applying a high level of intensity of efforts and then taking breaks or exercising at a low level. This form of interval training is probably best known when performed with running, cycling or swimming but can also be done with body weight exercises. The work intervals they can vary from 20 seconds to some minutes and the rest or low-intensity intervals they can vary from 10 seconds to some minutes. The total time taken for the workouts commonly ranges from 10 to15 minutes to half an hour based on need of an individual.

Advantages of HIIT on Athletic Endurance

1. Improved Aerobic Capacity: One of the countless benefits of HIIT workouts includes an improvement in the aerobic threshold meaning the body is able to use oxygen more efficiently. One advantage allows the athletes to cover more distance and do so more effectively during events such as marathons. 2. Increased Muscle Power: Intensive exercise is transmitted to the muscle fiber leading to positive enhancement of total amount of muscle power. This equates to increased force production which helps athletes sustain or even gain speed during the race during endurance events. 3. Enhanced Lactic Acid Tolerance: It’s used as a means to delay the accumulation of lactic acid in the muscles during HIIT workouts, to increase the capacity of their working untithreshold oxygen consumption. In return it enhance the tolerance level of the athlete needed to perform harder on endurance events. 4. Increased Growth Hormone: Training with HIIT has been proven to cause an elevated release of growth hormone in the clients which is key in muscularity, adiposity reduction, and body composition enhancement. 5. Improved Insulin Sensitivity: HIIT workouts have been seen to release muscles’ insulin productivity, making glucose to be processed in the body efficiently to reduce conditions such as type 2 diabetes. Having seen the importance of HIIT workouts in improving athletic endurance let us now have a look at the top fifteen workouts.

15 HIIT Workouts For Improving One’s Athletic Performance

1. Tabata Protocol

This workout exercises the patient for 20 secs then they rest for 10 secs, and it goes on until it spans 4 minutes (total of eight rounds). For instance, do 20s of Burpees and 10s of Rest for 8 sets.

2. "Afterburner" Intervals

Perform a 30/45 second work/rest ratio of some vigorous activity. During the workout perform 10 sets with only short breaks between each set – do 3 rounds of the exercises.

3. Repeat 100s

Do one exercise for 100 times in a set after which the period for rest is set. For instance, do 100 jumping jacks and then have 1-minute of rest or just as 100 push-ups then 1-minute of rest before doing 100 mountain climbers.

4. 1-Mile Hill Sprints

Do 1/2 a minute of sprinting up a hill or an incline, 1/2 a minute jogging down to the starting line, and cycle through 20 times for a total of 1 mile. To obtain the best outcomes, perform this series 2-3 times per week.

5. EMOM (Every Minute On The Minute)

Select a particular exercise and complete as many cycles of it at this particular intensity within one minute then rest for the remaining time until the exercise reaches 10 – 20 minutes. For instance, doing as many squats as you can in one minute, then the rest of the minutes in the given set assuming that the set is for 15 minutes.

6. 7-Minute HIIT

Do 30 seconds of work and then have 10 seconds’ break. There are 7 exercises included into the workout, and you move through the non-stop circuit twice.

7. Interval Training on the Treadmill

Exercise for about 4-6 minutes doing slow jogging and immediately after that, 30 seconds to 1 minute of fast running. Continue this way for 20-30 minutes in total.

8. Battle Rope Workouts

Do as many battle rope exercises as possible within 40 seconds and then take a 20 second break. Perform 6 exercises and make 3-4 cycles of these movements.

9. Kettlebell Swings Circuit

Do 30 seconds of work, then followed by 10 seconds of rest. You’ll be given 7 exercises, each performed for 40 seconds and this circuit is repeated twice.

10. Prowler Pushes

Perform push of a heavy prowler for 30seconds of work and then 30seconds of rest and continue this cycle for 10-15 minutes maximum.

11. Rowing HIIT

Sail high for twenty seconds and then resting for forty seconds. Get to do 4-6 cycles to clock twenty four minutes in total.

12. Jump Rope HIIT

Spend 30 seconds doing jump rope exercises then take a 30 second break. This means that any exercise of the above-listed five to seven exercises must be done twice in sequence.

13. Plyometric HIIT

Do 30 seconds of work then take 10 seconds of rest. So, the workout includes 5 plyometric exercises that have to be done followed by 60 seconds of rest and 15 minutes of workout in total.

14. Medicine Ball Circuit

Do 40 seconds medicine ball exercises before resting for 20 seconds. Conduct 3-4 training cycles with 5 kinds of exercises that will last 20-25 minutes in total.

15. TRX HIIT

Evaluate 30 seconds of TRX workout with 10 second hiatus. The complete 4-6 exercises, where in each exercise should be done 3 sets.

Conclusion

HIIT workouts are a perfect solution to improve athletic endurance and at the same time, reducing time spent on trainings. The best workouts mentioned in this article offer a set of general workout and exercises types with which the people would like to engage depending on their fitness goals. Also ensure you take enough food in your dieting plan and have days of rest in between to help muscles relax and rebuild. Happy sweating!