{"id":60650,"date":"2022-01-06T19:00:53","date_gmt":"2022-01-06T13:30:53","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=60650"},"modified":"2025-07-10T17:30:21","modified_gmt":"2025-07-10T12:00:21","slug":"5-minute-energetic-hiit-workout-to-up-your-fitness-game","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/06\/5-minute-energetic-hiit-workout-to-up-your-fitness-game\/","title":{"rendered":"Try This 5\u2013 Minute Energetic HIIT Workout To Up Your Fitness Game"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">January is the month of making resolutions and forming healthy habits. Often these health resolutions are abandoned within a week or two. Find tips to follow them regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <strong>HIIT workout video <\/strong>by our fitness expert <strong>Meenal Pathak<\/strong> is one healthy habit you would like to follow this year. A HIIT (High-Intensity Interval Training) workout can help you burn more calories in a limited amount of time. This is especially helpful if you cannot devote a lot of time to exercise during the day.<\/span><\/p>\n<h2><strong id=\"What-is-a-HIIT-workout?\">What is a HIIT workout?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT exercises consist of several heavy exercises mixed with low-intensity workouts in a short time. Practising these exercises can help you manage weight easily. In addition, incorporating this exercise can also help you boost your core strength and metabolism. The main advantage of HIIT exercises is that they get you all the benefits of low-intensity aerobic workouts in a very short time.\u00a0<\/span><\/p>\n<h2><strong id=\"Why-should-you-do-HIIT-exercises?\">Why should you do HIIT exercises?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT can help you reap the maximum benefits in the least amount of time. Practising it will boost your heart rate to 80% of your maximum heart rate. In addition, HIIT workout don\u2019t need a lot of space, making it ideal exercise at home.\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<h2><strong id=\"Benefits-of-HIIT-workout\">Benefits of a HIIT workout<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the benefits of performing HIIT exercises daily:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing HIIT exercises can help you lose lots of calories easily.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT cardio workout enhances your metabolic rate for hours after your session. It also shifts your body\u2019s metabolism from absorbing carbohydrates to using fat for energy.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT exercises can enhance your muscle mass when done the right way with the proper weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT workout can also help you maximize your oxygen consumption, resulting in a more active physical body.\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Studies show that practising HIIT exercises can help you counter the effects of <strong>type-2 diabetes<\/strong>. In addition, a HIIT cardio workout can also help you lower your <strong>blood sugar levels<\/strong>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Research shows that HIIT can lower heart rate and blood pressure if you are suffering from obesity.<\/span><\/li>\n<\/ul>\n<h2><b><strong id=\"Types-of-energetic-HIIT-workout\">Types of energetic HIIT workouts<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the HIIT exercises and how to follow them during this workout. Try to complete 3 sets of 15-20 reps for each of these exercises. However, if you are a beginner, you can pace yourself and <strong>enhance your stamina<\/strong>\u00a0over time.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Jumping jacks<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Practising jumping jacks or side-straddle hops can improve bone density and boost metabolism. Lift your arms to the side to make it an effective full-body exercise. In addition, you can practise this without any training equipment.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Kick through<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kick-through or bear planks feature pivoting on a single foot and kicking another foot on its side. Lift your right palm and kick out with your left foot. Repeat the same with your left palm and right leg. Rest on your heels to balance your body during this core workout. In addition, they involve your entire body, resulting in enhanced strength, mobility and balance.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Shoulder taps<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-68115 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Bear-Plank.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Shoulder taps are also considered a similar variant of the plank, but in reality, they\u2019re a challenging abs-and-arm workout in their own right. Practising this HIIT workout exercise can enhance the deep core muscles that wrap around your midsection. Incorporating this exercise into your daily life can help your body become more stable.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by resting in the plank position before lifting your right palm and lightly tapping your left shoulder. Keep your core and lower body tight without moving too much.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Inchworm<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The inchworm exercise from the HIIT workout catalog features a little bit of everything. It aids in strengthening your muscles and stretches them. It targets your entire body and enhances blood circulation. As a result, inchworm is excellent for starting a HIIT session. It works on the core, arms, upper back, and chest. Stand on your mat, bend down, and walk your hands away from your feet until you enter the plank position. Walk your hands back to your feet and return to the starting position.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Burpees<\/b><\/li>\n<\/ul>\n<p>Burpees are one of the most intense exercises in the HIIT workout. It\u2019s okay to take it slow but try and complete as many of the recommended reps as possible. It\u2019s a two-part exercise involving a push-up and a jump in the air. While performing several burpees can be very challenging, it can also aid you in increasing your strength and endurance.<\/p>\n<p><span style=\"font-weight: 400;\">Doing several burpees in a row can be tiring, but this versatile exercise may be worth the payoff, especially if you\u2019re looking for a way to build strength and endurance while burning calories and boosting your cardio fitness.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Plank jack<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-68097 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/01\/Plank-exercise.jpg\" alt=\"Plank exercise_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">This exercise is a mix of cardio and core-enhancing exercises. They can also aid you in strengthening your upper and lower body muscles. Keep your upper body tight in the plank position while moving your legs wide and straight. Practise this to manage your weight and stay healthy.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>High knees<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">High knees are one of the most excruciating cardiovascular exercises. It can help you enhance your lower body strength. Start with locking your fingers and keep them at chest level. Try to touch your palm with your knee.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Chops<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This HIIT exercise is a variation of squats that includes an innovative upper-body workout.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Butt kicks<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Butt kicks are powerful exercises that enhance your cardiovascular system and increase muscle strength. This HIIT workout exercise is considered an important running drill exercise for athletes. You can lift one leg at a time and avoid jumping if you are too tired by the end of this workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay on track with your health goals. Consider practising HIIT workout to reap health benefits in minimal time.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT exercises involve intense workouts mixed with low-intensity activities performed in a short timeframe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing this method can elevate your heart rate to 80% of its maximum. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Examples include j<\/span>umping jacks, shoulder taps, and inchworms.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in\u00a0<strong>nutrition,\u00a0fitness,\u00a0mindfulness, and\u00a0lifestyle conditions<\/strong>\u00a0like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">You may also be interested in the following blogs:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2020\/07\/02\/shalini-bhargavas-energetic-hiit-workout\/\"><span style=\"font-weight: 400;\">Energetic HIIT Workout Exercise At Home By Shalini Bhargava<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2016\/12\/20\/6-benefits-of-high-intensity-interval-training-hiit\/\"><span style=\"font-weight: 400;\">6 Benefits Of High-Intensity Interval Training 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Often these health resolutions&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":68066,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4551,2925,4225,6],"tags":[247,2942,2944,2943,2941,1786],"class_list":["post-60650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allforhealth","category-noquittingwithactivliving","category-cardio","category-health-and-fitness","tag-hiit","tag-hiit-exercises","tag-hiit-full-body-workout","tag-hiit-meaning","tag-hiit-training","tag-hiit-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5- Minute Intense HIIT Workout to Keep Fit and Healthy<\/title>\n<meta name=\"description\" content=\"Learn &amp; practice this HIIT workout video by our fitness expert Meenal Pathak. 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