Advanced HIIT workout is in itself an intense and exhausting training and involves short bursts of High-Intensity exercises with a short span of rest period. HIIT is for everyone whether young, adult, male, or female, and for whatever reason, you are doing for such as losing weight, shredding fat, or improving cardiovascular or overall health.
But there are some precautions you must take into consideration before performing HIIT exercises such as proper stretching and warm-up before training to prevent potential injuries, you should always listen to your body otherwise it may have adverse effects if you force it unnecessarily.
There are many HIIT exercises like burpees, mountain climbers, etc which are the most common and effective ones. Still, these exercises also have advanced variations to challenge your body like box jump burpees, high jump burpees, mountain climbers with push-ups, etc.
Listed below are some of the best Advanced HIIT Workout exercises to push your limits even further.
1. Box jump burpees
This variation of burpees combines the elements of a box jump and a burpee. To perform a box jump burpee, follow these steps:
- Start standing with your feet shoulder-width apart and your hands at your sides.
- Lower your body down into a plank position and perform a push-up.
- Jump your feet back up to your hands and stand up.
- Jump up onto a box, and land softly on the ground.
- Repeat the burpee.
2. Clap push-ups
Clap push-ups are high-intensity exercise that involves explosively pushing off the ground and clapping your hands together while in the air. Clap pushups are a variation of the traditional push-up exercise and are designed to improve power, strength, and coordination.
To perform a clap push-up, follow these steps:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body down until your chest touches the ground, keeping your elbows close to your sides.
- Push up explosively, propelling your hands off the ground and clapping them together in the air.
- Land softly and immediately go into the next push-up.
3. Pistol Squat
The pistol squat is a challenging bodyweight exercise that targets the muscles of the legs, especially the quadriceps, glutes, and calves. It also requires strength and stability in the core and lowers back.
Here is a step-by-step guide on how to do a pistol squat:
- Stand on one leg with the other leg extended in front of you, keeping your chest lifted and your core engaged.
- Slowly lower your body down into a squat position, keeping your extended leg straight and your arms out in front of you for balance.
- Once you reach the bottom of the squat position, push through your heel to return to the starting position.
- Complete the desired number of repetitions on one side, and then switch legs and repeat the exercise on the other side.
4. Battle Ropes
Battle ropes are long, thick ropes that are typically used as a training tool in high-intensity interval training (HIIT) workouts. They are often used to perform a variety of exercises that target the muscles of the upper body, core, and lower body.
To perform battle rope exercises, attach the ropes to a battle rope anchor or secure support. You can do many exercises with battle ropes, including waves, slams, whips, and alternating waves. Here is an example of a basic battle rope exercise:
- Stand facing the anchor point with your feet shoulder-width apart and your knees slightly bent. Grasp the ropes with an overhand grip, keeping your hands close together.
- Engage your core and generate power from your lower body as you perform rapid, alternating waves with the ropes.
- Continue the exercise for the desired number of repetitions or times.
5. Jumping Lunges
Jumping lunges are a high-intensity plyometric exercise that targets the muscles of the legs. They also require strength and stability in the core and lower back.
To perform jumping lunges here is a step-by-step guide:
- Stand with your feet shoulder-width apart and your hands on your sides.
- Step forward with one foot and lower your body down into a lunge position, making sure that your front knee is bent at a 90-degree angle and your back knee is hovering just above the ground.
- Explosively jump up and switch the position of your feet, landing in a lunge with the opposite foot forward. As you land, make sure to absorb the impact through your legs by bending your knees.
- Continue the exercise for the desired repetitions, alternating legs with each rep.
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