Benefits of HIIT and a Workout To Try At Home | Intersport Elverys (2024)

We asked PT and footballer Aishling Sheridan to come up with a 7 exercise HIIT workout to help with your training, this is specifically designed to help with speed and power for any competitor or athlete.

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Looking to learn more on HIIT and find a workout for you? We asked PT and footballer Aishling Sheridan to share her knowledge on HIIT(High Intensity Interval Training) and come up with a workout to help with your training. This is a great workout that anyone can do at home or wherever you have space but is also designed to help with speed and power. Read below to see what Aishling has put together.

HIIT (High intensity interval training) is a style of training which involves intense bursts of exercises(10-60 seconds) and quick recovery which can be completed in a short space of time . HIIT has many benefits including improving cardiovascular fitness, decreasing your heart rate , burning a lot of calories in a short space of time and doesn’t require a lot of equipment. It’s a great way to work up a sweat and not spend too much time working out.

With HIIT it’s important you have the correct footwear as there can be a lot of jumping and vast amount of movements (forward, backward, lateral as well as up and down). Cushioning on your feet will be extremely important while also adding stability and breathable material (it can get sweaty) . My choice of footwear would have to be the Nike Air Zoom SuperRep runners . These runners are designed for circuit training, HIIT, short runs and other fast-paced exercise so it really hits the nail on the head . It has a wide base with cushioning around the forefoot and also a supportive heel to keep you moving and lifting comfortably.

Below is a HIIT workout for you to try especially if you play sport. For me having a lot of training I sometimes like to look for something quick but meaningful for my training. With football I’m always aiming to improve so I ensure my training outside football reflects this.

I’ve included plyometric & sport specific movements in this workout for anyone who wants to increase their speed and power.
Plyometrics is a type of training which uses speed and force to build muscle power and really should be included in every sport program. It essentially targets those muscles to hit maximum force in a short intervals of time.

This workout will be very beneficial, especially for those who feel unmotivated in the evenings or just want to get something done quick.

The HIIT Workout

30 seconds ON 10 seconds OFF x 5 rounds

Do each exercise 5 times with 30 seconds work and 10 seconds break in between – That’s 1 round.

After each round; Take 60 seconds – 2 minutes rest between

1. Plyo Push up
2. Sit up with twist
3. Broad jump with monster walk back
4. Step up knee drive
5. Bear crawls
6. Dead bug
7. Squat jumps

Please make sure you get a good warm up and stretch before hand.

1. Plyo Push up

Push ups are a great exercise for targeting upper body strength and power . Adding in a plyometric movement to it activates the fast twitch muscle fibres, recruits more muscle fibres and improves our overall strength and power.

2. Sit up with twist

Sits ups are a brilliant exercise to improve overall core strength and mainly our rectus abdominis . By adding in the rotation at the top, it adds additional oblique work which will help support your core and lower back.

3. Broad jump with monster walk back

Broad jumps are another plyometric exercise which are brilliant for building leg strength and explosive power. With every leap you can create maximal force which will benefit your sprinting and jumping performance

4. Step up knee drive

This is a lower body exercise which targets all main muscle groups in your lower half . By driving the knee upwards this works on hip extension. This exercise is brilliant for improving your mobility and stability (balancing on one leg) which also can be made harder by adding weight in.

5. Bear crawls

This is a total body movement which improves strength , co ordination, stability and overall trunk development. It engages nearly every muscle group in the body making it a brilliant compound exercise which doesn’t require weight .

6. Dead bug

This is probably one of my favourite core exercises . It improves contralateral Limb engagement (moving opposing limbs in tandem) but also strengthens your core and keeps your lower back protected.

7. Squat jumps

This is another great plyometric exercise which improves your explosive power and agility. This will allow you to move faster and quicker especially for anyone who plays sport . It works your lower body muscles and core and does not require any special equipment.

You can check out more incredible workouts from Ashling Sheridan on her page as_athletic_therapy.

Browse our range of functional training wear and equipment on our website HERE

Benefits of HIIT and a Workout To Try At Home | Intersport Elverys (2024)


What is the main benefit of HIIT? ›

HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats. Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest.

Which of the following is a benefit of HIIT training? ›

The intense nature of HIIT workouts pushes your heart into a higher heart rate zone, which can lead to improved cardiovascular health. Regular HIIT workouts can help lower your risk of heart disease, high blood pressure, and stroke. So, you're not just working towards a killer physique, but a healthier heart too!

Who would benefit from HIIT training? ›

High-intensity interval training for heart health

All together, the cardiovascular and metabolic benefits of HIIT actually reduces your risk of death by cardiovascular disease and is generally regarded as safe for those who are struggling with some forms of heart disease.

Is a HIIT workout a good way to work your energy system? ›

HIIT training has been shown to increase your body's natural ability to burn fat and use it as a source of energy. Primarily your body likes to use glycogen (think carbs converted into usable energy) as its main fuel source.

Are at home HIIT workouts effective? ›

HIIT workouts, or high-intensity interval training, are an effective way to exercise at home. Instead of requiring equipment, HIIT workouts focus entirely on bodyweight exercises. This expert-designed HIIT workout is perfect for beginners and includes squats, burpees, and more.

What are the results of HIIT workouts? ›

Increased endurance is a common result after six weeks of consistent HIIT workouts. Improved muscle tone and definition can be observed within this timeframe. Weight loss or fat reduction may occur for some individuals, but it varies based on factors like genetics and diet.

What is the goal of a HIIT workout? ›

HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time. Research has also showed that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle.

What type of HIIT is most effective? ›

The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity cardio and some form of resistance. If you want to prioritize cardio, include exercises such as cycling, running, and swimming.

What is the value of HIIT training? ›

HIIT may provide the same health benefits as regular exercise in less time by helping increase calorie burn and reduce body fat, heart rate, and blood pressure. It may even help improve blood sugar levels and insulin sensitivity.

What is the focus of HIIT training? ›

You'll work up a sweat fast, working at a very intense level and then backing off for a slower recovery period, followed by another round of high intensity. That strategy can save you time: You don't have to work out as long as you would if you were keeping a steady pace.

What are the mental benefits of HIIT workouts? ›

High-Intensity Exercise Increases Blood Flow to the Brain

Plus, increasing oxygen flow to the brain can increase alertness while reducing feelings of fatigue, which could help enhance overall job performance.

How to make HIIT effective? ›

Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period. Repeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warmup and cool down.

What are the benefits of high impact exercise? ›

With high-impact exercise, you can get a great workout, improve coordination, and build muscle and bone mass. Plus, high-impact exercise can be a super challenging and fun way to improve aerobic fitness, burn some calories, and lose weight.

Why is HIIT more effective than continuous training? ›

Another difference is that HIIT may improve VO2max to a greater degree, which means the heart and lungs are able to better deliver oxygen to working muscles. HIIT can also increase testosterone, which has been show to decrease with aerobic exercise like cardio.

What are the pros and cons of HIIT? ›

Advantages and Disadvantages of Doing HIIT
  • More on HIIT. ...
  • Shorter Sessions. ...
  • Excess Post-Exercise Oxygen Consumption (EPOC) ...
  • Better for Long-term Fat Loss. ...
  • Helps with Muscle Retention. ...
  • More Demanding on the Body. ...
  • Longer Recovery Time. ...
  • Can be Intimidating for Beginners.

What form of HIIT is most effective? ›

The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity cardio and some form of resistance. If you want to prioritize cardio, include exercises such as cycling, running, and swimming.

Does HIIT burn belly fat? ›

Short-duration HIIT regimens are effective at reducing abdominal fat, indicating that they exert a positive effect on adipose tissue. HIIT-related fat loss may be due to excess post-exercise oxygen consumption (EPOC), which is the amount of oxygen a person's body uses while exercising.

Is 20 minutes of HIIT per day enough? ›

In fact, it's much better to spend 20 minutes working out each day, than 1 hour once a week! The reason HIIT is so effective in as little as 20 minutes is that it involves maximum exertion when training.

Does HIIT tone your body? ›

If you're looking to tone your body and get in shape, a HIIT program may be just what you need. HIIT programs typically include a variety of exercises that target multiple muscle groups and help build strength, endurance, and flexibility.


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