You may be familiar with an increasingly popular form of working out known to many as HIIT. HIIT is an acronym for High-Intensity Interval Training. It’s a popular and effective workout method known for its efficiency and ability to deliver impressive results. Here, we’ll focus on resistance band HIIT training.
When combined with resistance bands, HIIT becomes even more challenging, and therefore, more rewarding. In this article, we’ll explore the benefits of HIIT. We’ll explain how resistance bands enhance the training and provide a step-by-step guide on how to incorporate resistance bands into your HIIT routine. Whether your goal is weight loss, improved cardiovascular fitness, or muscle building, HIIT with resistance bands can help you achieve remarkable results.
Understanding HIIT
HIIT, pronounced like “hit”, commonly gets referred to as “HIIT training” despite the “T” actually standing for “Training.
The main component of this form of exercise is high-intensity bursts of exercise such as sprinting, jumping, burpees, or mountain climbers. These movements engage your muscles and challenge cardiovascular endurance.
Another signature element of HIIT is that there is no true resting period in between exercises. Instead, athletes undergo a slowdown period, such as going from sprinting to light jogging, for a slightly longer period before resuming the high-intensity exercise.
The tempo of this workout strategy really challenges your endurance and enhances your muscle breakdown while burning loads of calories.
You can see how this may differ from your standard cardio routine. Fitday wrote that sprinting burns the same number of calories in 20 minutes as jogging would in 45-60 minutes. You obviously won’t spend 20 minutes straight sprinting, but take into account the constant motion and energy output, you’ll feel the burn quickly and effectively.
Enhancing HIIT with Resistance Bands
Resistance bands are a popular and effective workout tool. Many have found that these bands can serve as a safe and portable replacement for weights. Plus, they can even expand your exercise possibilities.
When it comes to HIIT, resistance bands are arguably a better option than weights due to how easily they can be maneuvered.
Using resistance bands for HIIT adds constant resistance to your movements and forces you to enhance your energy output to keep up your pace and repetitions. This increases muscle engagement, promotes functional strength, and enhances the calorie-burning potential of HIIT.
For example, let’s say your HIIT routine is 30 seconds of mountain climbers, followed by a minute of jogging, then repeat. If you add resistance bands as an attachment to your ankles, you’ll get more burn on your mountain climbers as you pull against the band with each leg. Rather than disengaging from the bands during your slowdown, simply jog in place for the same effect.
Choosing the Right Bands for HIIT
Not every resistance band is built the same. They vary in both structure and form as well as quality. Here are a just a few most common forms and types of resistance bands:
- Flat, elastic bands
- Flat, fabric bands
- Tubular bands
- Loop bands
- Elastic battle ropes
When it comes to HIIT, there are a few factors to consider when choosing a resistance band. These include the durability of the band, whether its form accommodates your exercises, and if you’ll be safe using it.
Your best bet is to have a few different kinds of bands that accommodate different forms of exercise. For example, a loop band would be great for plyometric squats, but you would be better off with something heavy like an elastic battle rope to work against for sprints.
Safety is always important with exercise, and it goes for resistance bands as well. You want to make sure the band you get is an appropriate resistance level for your body type and fitness level (especially with battle ropes).
Some companies (like us!) manufacture resistance bands with safety sleeve around the tubing. This fabric will keep you protected in the event of a break in your band. It’ll also greatly enhance its durability.
Wrap It Up
Incorporating resistance bands into your HIIT routine can elevate your workout to new levels. By understanding the principles of HIIT, leveraging the benefits of resistance bands, and choosing the right equipment, you can maximize your results in terms of weight loss, cardiovascular fitness, and muscle building. Embrace the intensity and versatility of resistance band HIIT, and enjoy the numerous benefits it offers on your fitness journey.
Follow our blog for more tips on how to involve resistance bands in your routine and make the best of your fitness journey.
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