What is a Micro HIIT Workout?
10.22.2020 | SOFTERSPOT | What People Are Saying About SOFTERSPOT!, NEWS

WHAT IS MICRO HIIT?

Micro HIIT workouts can be described as short duration high intensity workouts. The main difference between Micro HIIT and regular HIIT protocols is the amount of time you need to complete a workout. HIIT workouts can last 20, 30, or even 60 minutes. Micro HIIT workouts can be done in as little as a few minutes

CAN YOU GET RESULTS WITH MICRO HIIT?

You may be thinking, how can I still get results from these short workouts? The answer is a resounding "Yes"! It’s possible to see significant cardiometabolic health improvements with intense exercise bouts only lasting 10 minutes. The results were also shown to be similar to the results you might get from performing 45 minutes of regular light to moderate intensity cardio activities. 

Below are examples of micro hiit workouts that we have compiled for you! 

EXAMPLE MICRO HIIT WORKOUTS

1. Bike Sprints – 10 Minutes

  • 2 minutes Warm Up 
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 20 seconds Sprint
  • 40 seconds Recovery Pace
  • 2 minutes Cool Down
 

2. Kettlebell Micro HIIT – 9 Minutes

  • 45 seconds Kettlebell Swings
  • 45 seconds Plank
  • 45 seconds Kettlebell Swings
  • 45 seconds Plank
  • 45 seconds Kettlebell Swings
  • 45 seconds Plank
  • 45 seconds Kettlebell Goblet Squat
  • 45 seconds Leg Lifts
  • 45 seconds Kettlebell Goblet Squat
  • 45 seconds Leg Lifts
  • 45 seconds Kettlebell Goblet Squat
  • 45 seconds Leg Lifts

3. Barbell Micro HIIT – 7 Minutes

  • 1 minute Thruster
  • 30 seconds Rest
  • 45 seconds Thruster
  • 30 seconds Rest
  • 30 seconds Thruster
  • 30 seconds Rest
  • 45 seconds Thruster
  • 30 seconds Rest
  • 1 minute Thruster
  • 1 minute Rest

4. Body Weight Micro HIIT - 10 Minutes

  • 30 seconds Squat Jumps
  • 30 seconds Wall Sit
  • 30 seconds Plank Shoulder Taps
  • 30 seconds Alternating Superman

(Repeat 5 Rounds)

5. Dumbbell Micro HIIT – 9 Minutes

  • 1 Minute Squat with Curl to Press
  • 1 Minute Alternating Forward Lunges
  • 1 Minute Push Up with Renegade Row

(Rest 1 Minute)

REPEAT 3 Rounds

 

GOOD LUCK!