Tag: HIIT Workout
Best 12-Week Bodyweight Training Plan To Build Muscle Mass and Lose Fat
Most people relate body transformations with high-end training facilities, the latest machines, and jacked trainers. Although these things can add to your workout experience, they aren’t necessary for carving your dream physique. Most people never start their fitness journey because they cannot make the time to hit the gym. Others fall off the bandwagon because […]
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The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Most people perform a few ab exercises at the end of their strength training session. It’s no surprise they are nowhere close to their six-pack goal.
High-intensity interval training (HIIT) involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise. HIIT workouts for your abs are an incredibly effective method of trimming down your waistline and shedding the excess fat to reveal your abs.
HIIT ab workouts will increase your heart rate, help burn fat, and improve your overall fitness level in a shorter period than traditional cardio workouts. It makes these workouts the perfect fit for people with a busy schedule who cannot afford to spend 45-60 minutes in the gym.
In this HIIT ab workout, we will not only do the most intense abdominal exercises, but we will narrow down on the movements that will also increase your heart rate so that you are actively burning calories.
12 Best HIIT Ab Exercises
Add these ab movements to your exercise arsenal to build a cover photo-worthy six-pack:
High Knees
We will kick off the HIIT ab workout with high knees. It will warm up your abs and get your cardiovascular system going. Think of this exercise as a unilateral variation of the hanging knee-to-chest.
Steps:
Stand upright with a hip-width stance.
Hold your hands in front of your chest, palms facing down.
Lift your right foot off the floor and bring your thigh as close to your chest as possible. Simultaneously, lift your left heel off the floor so that your left toes are the only point of contact with the floor.
Return your right foot to the ground.
Immediately repeat on the left side.
Alternate between sides for the recommended time.
Speed up the exercise to bump up your training intensity. Both your feet should be off the floor during the leg transition.
Pro Tip: You want to keep your core braced throughout this exercise for optimal midsection stimulation.
Check out our detailed high knee exercise guide!
Mountain Climber
The mountain climber is a high knee variation; however, it places more tension on your core as you perform it in a high plank position. Perform this exercise for long enough, and it will also tax your shoulders and pectoral muscles.
Steps:
Start in a high plank position. Your hands should be under your shoulders and your body, from head to heels, in a straight line.
Brace your core muscles, bend your right knee, and bring it toward your chest.
Return it to the starting position.
Alternate between sides for the recommended time.
Start slow and increase the tempo while maintaining your form.
Both your feet should be off the floor during the leg transition.
Pro Tip: Avoid forming a bridge with your hips or letting them drop during the exercise, as it removes tension from your core and puts in on your lower back.
Check out our detailed mountain climber exercise guide!
Flutter Kick
The flutter kick is an often overlooked exercise in most ab workouts. However, it is an excellent movement to target the more stubborn lower abs.
Steps:
Lie on your back on the floor. Your body should be in a straight line from head to heels, and your legs should be placed together.
Place your hands under your hips for leverage.
Raise your legs and head off the floor. Keep your core braced throughout the exercise.
Lift your right leg as high as possible while keeping your left leg in place.
Return the right leg to the starting position while raising your left leg toward the ceiling.
Alternate between sides for the recommended time.
Pro Tip: Ensure your back is placed flat against the floor throughout the exercise. Arching your back will result in hip flexor stimulation and put unnecessary strain on your spine.
Check out our detailed flutter kick exercise guide!
Sit-Up
The sit-up is a staple in most ab training routines. However, you’ll be performing this exercise with high intensity in the HIIT ab workout to fire up your midsection.
Steps:
Lie supine on the floor. Bend your knees and place your feet flat on the floor.
Hold your hands next to your ears throughout the exercise.
Take a deep breath and lift your torso off the floor by contracting your abs.
Your torso should be perpendicular to the floor at the top of the motion. Exhale sharply and squeeze your abs.
Slowly lower to the start position.
Pro Tip: Avoid interlacing your fingers behind your head as it can sprain your neck during the concentric motion. Alternatively, hold your hands in front of your chest during the exercise.
Lying Leg Raise
The lying leg raise is one of those exercises that look super easy but will smoke your abs in no time. You must keep your legs straight for optimal lower ab engagement.
Steps:
Lie with your back on the floor. Your body should be in a straight line.
Place your hands under your hips for leverage.
Lift your legs off the floor so your heels are a few inches off the ground. This will be your starting position.
Raise your legs as high as possible while driving your lower back into the floor.
Slowly return to the starting position.
Repeat for the recommended time.
Pro Tip: Perform this exercise on an elevated surface, such as a flat bench, for an extended range of motion.
Check out our detailed lying leg raise exercise guide!
Bicycle Crunch
The bicycle crunch is an incredibly effective exercise that works your entire core, including your obliques and rectus abdominous.
Steps:
Lie supine on the floor.
Place your hands at the sides of your ears.
Lift your legs off the floor so your ankles are a few inches off the floor.
Bend your right knee, and bring it as close to your chest as possible.
Simultaneously, perform a cross-body crunch and touch your right knee with your left elbow.
Return to the start position.
Alternate between sides for the recommended time.
Pro Tip: Exhale sharply and contract your abs at the static contraction point at the top for optimal ab stimulation.
Check out our detailed bicycle crunch exercise guide!
Alternating Jackknife
This full-body exercise can help improve your flexibility and posture, besides giving you a shredded midsection.
Steps:
Lie with your back on the floor.
Extend your arms overhead.
Lift your right leg off the floor as high as possible. Simultaneously, lift your torso off the ground and bring your arms toward your toes in a sweeping motion.
Return to the starting position.
Alternate between sides for the recommended time.
Pro Tip: Feel free to bend your knees if you cannot touch your toes with straight legs.
Check out our detailed jackknife exercise guide!
Plank Jack
The plank jack will help you develop explosive lower body strength and a robust core. It involves jumping your feet out to the sides while holding a plank.
Steps:
Assume a high plank position. Your hands should be under your shoulders and legs together and extended behind you.
Brace your core and jump both feet out wide to each side as if you were doing a horizontal jumping jack.
Jump back to the starting position.
Rinse and repeat.
Pro Tip: Keep your shoulder blades pulled back and down throughout the exercise and actively push into the floor with your hands to maintain balance.
Side Plank Dip
This oblique exercise requires decent core strength to perform with a full range of motion.
Steps:
Lie on your side on the floor. Your legs should be stacked.
Place your elbow under your shoulder. Your forearm should be placed on the floor perpendicular to your body for balance.
Place your top arm on your side.
Lift your hips off the floor. Your body should be in a straight line.
Lower your hips toward the floor until they are a few inches off the ground.
Return to the starting position.
Repeat for the recommended time.
Switch sides.
Pro Tip: Lift your top arm toward the ceiling so it is perpendicular to the floor to take some weight off your core and make the exercise a little easier.
Wood Chopper
Although you could perform this exercise without additional resistance, we recommend using a light dumbbell for optimal core stimulation.
Steps:
Stand upright with a hip-width stance.
Hold a dumbbell with both hands.
Twist your torso to the right side and lift the weight up and across your body with straight arms.
Lower the dumbbell across your body toward the floor. Bend your knees slightly during the lowering motion.
Repeat for the recommended time before switching sides.
Pro Tip: Keep your eyes fixed on the dumbbell throughout the exercise.
Check out our detailed wood chopper exercise guide!
Floor Wiper
The floor wiper is one of the most challenging exercises in this workout. Beginners can substitute this exercise with the floor windshield wiper until they develop the required core strength to perform this movement with a full range of motion.
Steps:
Lie on your back on the floor.
Extend your arms on your sides and place your hands on the floor for stability.
Lift your legs off the floor so your heels are a few inches from the ground.
Contract your core and bring your feet as close to your left hand as possible in a sweeping motion while keeping your legs straight.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended time.
Pro Tip: As you gain more experience, hold a barbell over your chest for upper-body engagement during this exercise.
Check out our detailed floor wiper exercise guide!
Hollow Hold
The last exercise of the HIIT ab workout takes the intensity down a notch. However, this isometric exercise will leave you with a sore midsection.
Steps:
Lie on your back on the floor. Extend your arms overhead.
Lift your legs, arms, and head off the floor as high toward the ceiling as possible.
Your body should resemble a “V” during the isometric hold.
Keep your core contracted throughout the exercise.
Hold this position for the recommended time.
Pro Tip: Interlacing your fingers while holding the hollow hold position will make the exercise a little easier. However, this technique should only be used by beginners.
Check out our detailed hollow hold exercise guide!
HIIT Ab Workout For a Shredded Midriff
Now that you know the best exercise for a HIIT ab workout, it is time to put them to work. Perform two rounds of the HIIT ab workout circuit given below. Do each exercise for 40 seconds. You are allowed a 20-second rest after completing each exercise to catch your breath. Plus, rest for two minutes before starting the second round. Complete this HIIT workout within 25 minutes.
Exercise
Time (in seconds)
Rest (in seconds)
High Knees
40
20
Mountain Climber
40
20
Flutter Kick
40
20
Sit-Up
40
20
Lying Leg Raise
40
20
Bicycle Crunch
40
20
Alternating Jackknife
40
20
Plank Jack
40
20
Side Plank Dip
30 (each side)
20
Wood Chopper
30 (each side)
20
Floor Wiper
40
20
Hollow Hold
40
120
Perform the side plank dip and wood chopper for 30 seconds on each side. Transition to the other side without stopping for rest. You can rest for 20 seconds after doing these exercises for 60 seconds.
Benefits of HIIT Ab Workout
Adding a HIIT ab workout to your training regimen entails the following advantages:
Helps Target the Midriff and Burn More Calories
Studies show that HIIT workouts are more effective than conventional strength training workouts at burning calories, which can help you shed excess fat. Furthermore, the exercises in this HIIT ab workout will target your midsection, helping you achieve a toned midriff [1]. A study also found that HIIT workouts can help reduce body fat and waist circumference. [2]
Improves Endurance and Stamina
HIIT workouts can improve performance in both anaerobic and aerobic activities [3]. Performing the HIIT ab workout detailed in this article for 12 weeks will help improve your endurance and stamina.
Quick and Impactful
HIIT workouts are usually shorter than conventional weight training sessions as you perform each exercise for a specific length of time and rest for a short period between exercises. This training method is excellent for folks with a packed schedule.
Reduce The Risk of Lower Back Pain and Injury
Training your abs will also strengthen your lower back, reducing the risk of lower back pain and limiting the chances of injury while performing compound exercises, such as the deadlift, squat, and good mornings.
FAQs
Are HIIT workouts better than conventional ab workouts for building a six-pack?It depends on your current physique and training objectives. HIIT workouts should be favored over the conventional strength training style ab workouts if you need to burn fat while toning your abs. However, if you have a decent body fat percentage, the strength training ab workouts will help you achieve better results and a carved six-pack.
How often should I do the HIIT ab workout?Since this is a relatively long and intense HIIT ab workout, you should avoid doing it more than twice weekly. Also, you must space them out so that you have 48 hours to recover between your ab workouts.
Can HIIT ab workout help spot reduce body fat?HIIT workouts cannot help you spot reduce body fat. However, since this is an ab workout, it will help you tone your abs. Plus, HIIT workouts help you burn calories and lose overall body fat, which can reduce abdominal fat over time.
Wrapping Up
The 12 HIIT ab exercises and kickass workout detailed in this article will help you achieve a strong, defined core. This workout will be challenging, so be prepared to push yourself to the limit. Also, you must back up this HIIT ab workout with a balanced diet and recovery program to achieve your dream midsection.
This HIIT ab workout will improve your abdominal strength and definition and also boost your overall fitness level and energy. Keep your training intensity high and focus on your breathing to make the most of this workout. Best of luck!
References
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
HIIT workouts have risen in popularity in recent years because they enable you to get a lot of work done in a short period. This versatile training protocol can be programmed to promote muscle growth, lose fat, or boost your cardiovascular health.
However, most HIIT workouts repel exercisers as they involve multiple pieces of equipment in a single workout and try to do too much too soon. Plus, most HIIT workouts ignore cables, one of the most convenient and effective strength training tools.
In this article, we have fixed everything wrong with HIIT workouts. We have put together a cable HIIT workout that will help kickstart your fat-burning process, boost your cardiovascular health, and promote overall fitness.
What are HIIT Workouts?
A high-intensity interval training (HIIT) workout involves short bursts of intense activity followed by periods of rest or low-intensity exercise. These workouts focus on maximizing calorie expenditure, improving cardiovascular health, and increasing muscular endurance.
HIIT workouts include different types of exercises, such as cardiovascular, strength training, bodyweight, plyometric, and balance and stability movements. Plus, they can be done with a variety of equipment like dumbbells, barbells, machines, plyo boxes, etc., or no equipment at all. The possibilities of what can be accomplished in a HIIT workout are endless, limited only by your own imagination.
For the scope of this article, we’ll focus on cable HIIT workouts for burning fat and boosting cardiovascular strength.
The most popular cable exercises are isolation (single-joint) movements. However, to maximize your workout’s fat-burning potential, you must perform compound (multi-joint) exercises. Several exercises in this workout will combine upper-body and lower-body movements to spike your heart rate, helping you burn more calories.
Most HIIT workouts include plyometric exercises, such as box jumps or jumping jacks; however, since we’ll be using a cable machine for this workout, we’ll stay away from high-impact exercises to lower the risk of injury and make this workout more beginner-friendly and accessible.
In this article, we cover the best cable HIIT exercises, the most effective cable HIIT workout, its benefits, and tips to make the most of your training regimen. We have a lot to cover, so sit tight.
Cable HIIT Workout Exercises
Most exercises on this list are uncommon. Chances are, you’ve never heard of them before or seen someone do them. However, these movements will deliver a solid full-body workout and the desired fat-burning and cardiovascular health benefits. So without any further ado, here are the cable exercises that should be a part of your HIIT workouts:
Cable Squat To Biceps Curl
This full-body exercise will shoot up your heart rate. We recommend using a functional trainer instead of a conventional cable machine for this exercise.
Steps:
Adjust the pulleys of a functional trainer to the lowest position and attach D-handle bars to both ends.
Grab the D-handle bars in both hands using a supinated (palms facing up) grip, take a big step back, and assume a hip-width stance.
Keeping your elbows pinned, perform a biceps curl until your arms are at shoulder level.
Lower into a squat while pushing your hips back and down while extending your arms toward the pulley.
The weight should be engaged at the bottom of the movement.
Return to the standing position while curling the weight.
Repeat for recommended reps.
Pro Tip: Perform single-arm biceps curls to boost your workout’s volume and intensity.
Cable Reverse Lunge to Shoulder Press
Bigger quad sweeps and round shoulders can help you achieve the coveted ‘x-frame;’ this exercise kills two birds with one stone.
Steps
Set the cable pulleys of a functional trainer at the lowest position and attach D-handle bars.
Grab the handles with a pronated (palms facing away) grip and bring your hands to your shoulder level while facing away from the cable machine.
Take a big step forward and assume a shoulder-wide stance.
Step back with your left foot and lower yourself until your rear knee touches the floor.
Perform a shoulder press as you return to the standing position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Press your arms slightly in front of your body while performing the overhead press. Pressing straight overhead can throw you off balance.
Cable Low-To-High Wood Chopper
Most people overlook transverse plane exercises in their workouts. These movements can help build rotational and anti-rotational strength, improve stability, and help prevent lower back pain.
Steps
Position the cable pulley at the highest setting and attach a D-handle bar.
Stand with your right side facing the pulley.
Grab the handle with your right hand using a neutral grip and wrap your left hand around it.
Take a step away from the pulley.
Turn your torso toward the pulley while keeping your hips stable.
Keeping your arms extended, turn to your left side while bringing the D-handle to the outside of your left knee.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Add variety to your training regimen by changing the position of the pulley and working your obliques from different angles.
Cable Forward Lunge To Shoulder Front Raise
Since cable HIIT workouts for fat-burning and cardiovascular health involve exercises that combine two exercises, it can help improve your hand-eye coordination.
Steps
Adjust the cable pulley to the lowest position and attach a D-handle bar.
Grab the bar with a pronated grip in your right hand, face away from the machine, and take a step forward.
As you step forward with your left foot and lower into a lunge, perform a front shoulder raise until your arm is parallel to the floor.
Return to the starting position.
Repeat for desired reps before switching sides.
Pro Tip: Change your grip from pronated to supinated or neutral to train your anterior deltoids from different angles.
Cable Single-Arm Chest Press
HIIT workouts can be overwhelming. Most high-intensity training sessions include an exercise that is programmed in the middle of the workout and acts as a breather by lowering the training intensity, so you can catch your breath and give the remaining circuit all you’ve got. The cable single-arm chest press is that exercise in this training session.
Steps
Set the cable pulley at chest height and attach a D-handle bar.
Grab the bar with a pronated grip in your left hand and face away from the pulley.
Assume a staggered stance for balance.
Extend your arm in front of your torso so it is parallel to the floor. Pause and contract your chest.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Rotate your torso toward the cable pulley at the bottom of the movement for optimal ab and oblique engagement.
Cable Crossover with Lunge
This exercise can take some time to master. You must keep an upright torso throughout the exercise for optimal pectoral engagement.
Steps
Set the cable pulley at waist height and attach D-handle bars.
Grab a D-handle in each hand using a neutral grip.
Take a step forward and assume a hip-width stance. Your hands should be at your chest side at the starting position.
Step forward with your right foot and lower into a lunge while performing a cable crossover.
Return to the starting position.
Repeat with the left foot.
Alternate between sides for recommended reps.
Pro Tip: Your wrists should be stacked at the bottom of the movement for optimal pectoral muscle stimulation.
Cable High Row with Reverse Lunge
Rowing exercises help build a thicker back, which can improve the overall aesthetics of your physique. Plus, combining rows with lunges will leave you gasping for breath in no time.
Steps
Adjust a cable pulley at the highest position and attach a D-handle bar.
Grab the bar with a neutral grip in your right hand, take a step back, and assume a hip-width stance.
The weight should be engaged in this position.
Step back with your left foot and lower into a lunge while pulling your right hand to the side of your chest by driving through your elbow.
Return to the starting position and repeat for recommended reps.
Switch sides.
Pro Tip: Feel free to switch between reverse and forward lunges, depending on which variation helps you achieve a better mind-muscle connection.
Plank Cable Row
Is a high-intensity interval training workout even HIIT if it doesn’t have a core exercise? We don’t think so. The plank row will set your core on fire and help you build a chiseled back.
Steps
Set up an exercise mat in front of a cable pulley machine.
Adjust the cable pulley to the lowest setting and attach a D-handle bar.
Get into a low plank position on the mat facing the pulley.
Take your right forearm off the floor, extend it overhead, and grab the handle with a neutral grip.
While keeping your shoulders square, pull your hand to your shoulder level while driving through your elbow.
Pause and contract your lat at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: You could also face away from the cable pulley and turn the plank row into a plank shoulder press, which is an excellent exercise for folks having trouble maintaining balance during the plank row.
Cable Crunch To Biceps Curl
This exercise combines the lying cable crunch with the lying cable curl and will help build muscular strength and endurance in the target muscle groups.
Steps
Set the cable pulley to the lowest setting and attach a straight bar handle.
Lie supine (facing the ceiling) on the floor with your legs toward the cable pulley.
Grab the straight bar with an underhand grip. Your legs should be on either side of the cable.
Your body, from head to toe, should be in a straight line at the starting position. The weight should be engaged at the bottom of the movement.
While keeping your elbows pinned to your sides, curl the bar until it is over your chest.
While driving your hips into the floor, perform a situp.
Extend your arms.
Return your torso to the floor.
Repeat for recommended reps.
Pro Tip: Keep your core and glutes braced throughout the exercise for optimal ab engagement. Switch to an overhand grip for greater forearm recruitment.
Side Plank Cable Shoulder Front Raise
Obliques are one of the most overlooked muscle groups. However, we are not leaving any loose ends in this workout. This exercise will work your midsection and your front delts simultaneously.
Steps
Set the cable pulley at the lowest setting and attach a D-handle bar.
Grab the D-handle with a supinated grip in your left hand.
Plank on your right side in front of the pulley with your feet toward the machine.
While keeping your core and glutes braced, raise your arm in front of your body.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Maintain a slight bend in your elbow throughout the exercise. However, make sure you’re not bending your elbows during the range of motion, as it will remove tension from your deltoids and put it on your biceps.
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
To burn fat during a HIIT workout, ensure you keep your training intensity high. Given below is a workout that includes exercises that will spike your heart rate, resulting in improved cardiovascular health.
Perform two rounds of this workout within 25 minutes. The table details the recommended time for each exercise. You are allowed a 15-second break after completing each exercise and a two-minute break after completing a round. Do not stop for rest while changing sides.
Exercise
Time (in seconds)
Cable Squat To Biceps Curl
30
Cable Reverse Lunge to Shoulder Press
30
Cable Low-To-High Wood Chopper
30 (each side)
Cable Forward Lunge To Shoulder Front Raise
30 (each side)
Cable Single-Arm Chest Press
30 (each side)
Cable Crossover with Lunge
30
Cable High Row with Reverse Lunge
30 (each side)
Plank Cable Row
30 (each side)
Cable Crunch To Biceps Curl
30
Side Plank Cable Shoulder Front Raise
30 (each side)
Benefits of Cable HIIT Workouts
Here are the advantages of adding cable HIIT workouts to your training regimen:
Improves Muscle Mass, Strength, Stability, and Mobility
The biggest USP of cable machines is that they help keep constant tension on your target muscles, which can boost hypertrophy. You must use a challenging weight in each exercise to promote muscle and strength gains. [1]
Furthermore, since the cable HIIT workout for burning fat and boosting cardiovascular health incorporates single-leg, pushing, pulling, bending over, and rotational exercises, it will help improve your stability, balance, and mobility.
Build Hand-Eye Coordination
Exercises like the wood chopper, reverse lunge to shoulder press, and cable crunch to biceps curl involves multiple muscle groups and movement patterns. Performing these exercises can improve your hand-eye coordination and mind-muscle connection. A better hand-eye coordination can also improve your balance.
Helps You Lose Fat
HIIT workouts ramp up your calorie-burning process. Furthermore, HIIT workouts can help keep your metabolic rate high for hours after a training session, resulting in higher calorie expenditure, even when you are physically inactive. [2][3]
Boosts Cardiovascular Health
HIIT workouts can improve your aerobic and anaerobic performance and boost your overall cardiovascular health. The cardiovascular benefits of HIIT training carry over to other forms of exercise and your daily activities. [4]
Quick and Beginner-Friendly
Unlike conventional HIIT workouts that require multiple training equipment, you could do this high-intensity workout with just a cable machine, making this workout more convenient. It also shortens the time it typically takes to switch between exercises.
Furthermore, cable exercises have a small learning curve, which makes it an excellent option for beginners. The selectorized weight mechanism makes changing weights between sets incredibly convenient.
Tips For Optimal Results From Cable HIIT Workout
Here are a few tips to get the best bang for your buck from the cable HIIT workout:
Spend 5-10 minutes warming up before each workout, as it can help prime your muscles, improve your mobility, and lower your risk of injury. Your warm-up routine should have a balance of static and dynamic exercises.
Your cable HIIT workout should not take more than 25 minutes. Shorten the set times if you cannot complete the recommended reps within the 25-minute time limit.
If you keep your training intensity high, you’ll end your HIIT cable workouts with muscle-ripping pumps. Spend 5-10 minutes stretching and cooling down after a workout to kickstart your recovery process.
Focus on contracting your working muscles throughout the range of motion for optimal muscle stimulation.
Following the correct form for each exercise is as important as keeping your training intensity high. Compromising your form can increase your risk of injury.
Wrapping Up
Incorporating a cable HIIT workout into your training regimen is a great way to achieve your weight loss and cardiovascular health goals. Cable HIIT exercises are incredibly versatile; they can be easily modified to fit an exerciser’s training experience and level.
Perform the cable HIIT workout in this article once weekly to improve your strength, stability, and mobility and boost your fat loss progress and aerobic and anaerobic health. Remember, keeping your training intensity high is the key to success with HIIT workouts. Best of luck!
References
Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. Int J Sport Nutr Exerc Metab. 2016 Jun;26(3):197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19. PMID: 26479856.
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports Med Open. 2015 Dec;1(1):11. doi: 10.1186/s40798-015-0010-3. Epub 2015 Jun 5. PMID: 27747847.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.