A HIIT routine is characterized by being composed of short but very intense exercises, it can be both a sprint and a series of push-ups. The breaks are very short, which is why the body suffers a lot of wear and tear and burns a lot of calories. Over time and, above all, if we are constant, we will be able to exceed our marks, not get so tired and get our muscles to take those forms we are looking for. In this way, in order for you to achieve your goals, throughout this article we will describe a HIIT routine of sprints in 20 minutes .
HIIT routine of sprints in 20 minutes
In this 20-minute sprint HIIT routine we are not going to ask you to use a heart rate monitor, but rather to let yourself be carried away by your sensations. Only you can know if you are giving it your all or you still need some time for your body to adapt to the circumstances. In this section, we explain the steps you must follow in your sprint training . If you can’t carry it out from the beginning, don’t worry, it’s a matter of taking a step forward every day. In a matter of weeks you will feel much stronger and your body will withstand what at first you would not have imagined.
The warm-up
Warming up is really important before doing any type of physical activity, but even more so if the effort we are going to make is intense. At this point, we will increase the rhythm little by little so that the body prepares itself for the main exercises. We can divide this into three sections.
Walk or jog pace
In this section, which will last 2 minutes, we will start at a jogging pace , although you can also walk. It should not be difficult for us to breathe. In this way, the sensation that we must feel is as if we could carry this intensity for hours.
Increased intensity
In the second section, which will also last 2 minutes, we must increase the pace . Now, we must continue to feel that we could continue to maintain that intensity for a long time. We have to be able to breathe easily , but when it comes time to speak we should feel that our conversation is interrupted.
Uncomfortable feeling
At the last point of the warm-up, which will last one minute, we have to start to feel uncomfortable, since we should start to feel short of breath increasing the level of jogging or walking.
Second stage
At this point, we will begin to challenge ourselves by putting our body to work to its fullest. It only lasts ten minutes , of which six are rest times. Therefore, while you are active, do not think about fatigue and give it your all.
Run a minute
You have to work so hard that the minute becomes an elusive pace. In this case, saying a single word will become a challenge. It will not be easy to maintain this intensity , but think at all times how it will benefit your body.
After that, we will run for two minutes at a gentle pace . For example, you can take as a reference the effort you have carried out in phase two of the warm-up. You will be able to stabilize the breath .
Again, we run again for a minute with all our energy and another two in a more moderate way. Now, we repeat this process a third time. It is normal that with each sequence we feel more tired. Finally, we go back for another minute with maximum intensity. Remember that this will be the last great effort, so don’t give up and give your best right now.
The recuperation
The cool down will last five minutes . This is going to be divided into two phases.
Active recovery
In this phase what we will do is jog or walk as we have explained in the first part of the warm-up. Little by little we will recover our breathing and normalized conversation.
Stretching
Never, under any circumstances, skip stretching. Your body needs you to comply with this point so that you do not suffer any injury and that the recovery is adequate. The muscles should relax after the effort they have had to endure. Therefore, take it very seriously and take care of your body .
HIIT Running Training Considerations
If you haven’t exercised for a long time, a sprint may be too much of an effort for you. Therefore, the solution is very simple, you just have to cut the time in half . In this case, the intense race will last 30 seconds. On the other hand, if you notice that the duration of the recovery time is not enough for you, just increase it until you get used to this rate.
The most important thing in this type of routine is that you gradually gain resistance and that the results become evident over time. You just need willpower and self-confidence to do it.
