Why HIIT Exercises are Ideal for Summer: Embrace the High-Intensity Heat!

Why HIIT in Summer?

Time-Efficient Workouts: Summer is a busy time for many individuals withvacations, outdoor activities, and family gatherings. HIIT workouts are designedto be short and intense, making them a perfect fit for those with limited time. Injust 15-30 minutes, you can complete a highly effective HIIT session, allowingyou to squeeze in a workout even on your busiest days.

Burn More Calories: HIIT is known for its ability to burn a significant amount ofcalories in a short period. The intense bursts of activity followed by short restperiods keep your heart rate elevated, leading to an afterburn effect known asexcess post-exercise oxygen consumption (EPOC). This means your bodycontinues to burn calories even after the workout is over.

No Equipment Necessary: HIIT workouts often require minimal or no equipment,making them ideal for outdoor exercising during summer. All you need is yourbody weight and a bit of space to perform the exercises, making it easy to takeyour workout to the park, beach, or your backyard.

Boosts Metabolism: Regular HIIT training can help boost your metabolic rate,which may aid in weight management and fat loss. An increased metabolismallows you to burn more calories throughout the day, even at rest.Keeps You Cool and Hydrated: HIIT workouts are typically short and intense,which means you won't overheat as easily as with longer endurance workouts.Plus, you can stay well-hydrated by sipping water during the short rest periods.

Sample HIIT Exercises for Summer: Here's a beginner-friendly sample HIIT workout routine that you can try in the comfort of your home or outside in the summer breeze:

Warm-Up:Start with a 5-minute warm-up to prepare your body for the intense workout ahead. Perform dynamic stretches like arm circles, leg swings, and hip circles to loosen up your muscles.

Circuit:Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the entire circuit, then rest for 1-2 minutes before repeating the circuit 2-3 times.

• Jump Squats: Stand with feet shoulder-width apart. Lower into a squat position, then explosively jump up, reaching your arms overhead. Land softly back into the squat position.
• Push-Ups (Modified or Full): Get into a plank position with hands shoulder-width apart. Lower your chest towards the ground, keeping your core engaged. Push back up to the starting position.
• Mountain Climbers: Start in a plank position with your wrists aligned under your shoulders. Bring one knee towards your chest, then quickly switch legs in a running motion.
• Burpees: Begin in a standing position. Drop into a squat, place your hands on the floor, and jump your feet back into a plank. Perform a push-up, then jump your feet back to the squat position and explode into a jump.
• High Knees: Stand with feet hip-width apart. Run in place while lifting your knees as high as possible, engaging your core throughout the movement.

Cool Down:Finish the workout with a 5-minute cool-down. Perform static stretches for major muscle groups, such as hamstring stretches, quad stretches, and chest stretches.Remember to listen to your body and modify the exercises as needed to match your fitness level. As with any new exercise program, it's essential to consult with a healthcare professional or fitness expert, especially if you have any pre-existing health conditions or concerns.

Embrace the high-intensity heat of summer with these invigorating HIIT workouts.Whether you're looking to burn calories, boost your fitness, or simply enjoy a quick and effective exercise routine, HIIT is your go-to solution for a sizzling summer workout!

Written by: Luke Marinkovich Founder, CEO of Optimum Peak Fitness