Sprints
Short yet intense sprints are a powerhouse for developing explosive power, enhancing muscular strength, and elevating cardiovascular fitness. Beyond just enhancing speed, sprinting prompts the activation of many muscles, resulting in comprehensive muscular engagement and strengthening.
These quick bursts of high-intensity activity not only enhance physical performance but also foster mental resilience and discipline. Integrating sprints into your workout routine not only improves your ability to generate power rapidly but also elevates your overall cardiovascular endurance. This form of training not only impacts your physical well-being but also serves as a powerful tool for mental toughness, fostering a sense of accomplishment and determination.
Target Muscle Groups: Enhances explosive power, strength, and cardiovascular fitness.
Starting Position and Steps: Find a 15-meter space, and run as fast as possible while maintaining control. Focus on sharp turns without relying on walls for support or stopping.
Battle Ropes
Target Muscle Groups: Works upper body while effectively engaging abs, back, and glutes. [5]
Starting Position and Steps: Grab the rope, bend your knees slightly, engage the core and back, and hold the rope at arm’s length in front of you. Alternate raising each arm or lifting both arms vigorously, creating a ripple through the rope. Maintain this motion for the allocated time.
Incorporating these exercises into your routine introduces you to the diverse world of HIIT, offering a blend of strength, endurance, and cardiovascular workouts. Remember, consistency and progression are the keys to unlocking your fitness potential through HIIT. So, lace up, dive in, and embrace the exhilarating journey of HIIT!
Reference:
[1] https://pubmed.ncbi.nlm.nih.gov/29127602/
[2] https://ojs.upsi.edu.my/index.php/JSSPJ/article/download/955/656
[3] http://archivosdemedicinadeldeporte.com/articulos/upload/or05_bermejo-ingles.pdf
[4] https://journal.unnes.ac.id/sju/index.php/peshr/article/download/62173/23967
[5] https://ijrep.org/wp-content/uploads/lana-downloads/2019/07/salzgeber.et_.al_.spring.2019.pdf
