With the arrival of summer and the holidays there are no excuses to stop keeping fit. If you try our HITT routine to do on the beach, you will return in excellent physical condition.
During this time of year, we need to disconnect and relax. However, even though we decrease our training sessions and their intensity, we must not completely forget about sport.
Training on the beach brings great benefits both physical and psychological. In addition, you can take the opportunity to end the session with a relaxing bath in the sea.
Next, we reveal all the keys to have a correct HIIT training, and we propose a circuit to do on the beach. Do you dare to discover it?
What Is HIIT Training?
Before getting into the subject, do you know what HIIT training is? Its acronym refers to Hight Intensity Interval Training, which we translate as “high intensity interval training”. But beware! The fact of working in an interval mode does not mean that it is a HIIT training in the strict sense.
The main objective is to generate an improvement in the maximum oxygen consumption and, therefore, obtain a better sports performance.
The exercises that make up this session are performed quickly with little rest. It is a very demanding type of training both physically and mentally.
Regarding recovery, it can be active or passive. This will depend on the goal of the athlete and their level.
During the practice of a HIIT training, in our body the creation of mitochondria is activated, that is, the cells that are responsible for supplying most of the energy for cellular activity.
On the other hand, glucose is metabolized, which improves our resistance, and fat is also metabolized, thus decreasing the body fat index.
Benefits Of HIIT
The benefits of a HIIT routine are the following:
- Greater efficiency.
- Increased metabolism at rest. Not only do we burn calories during exercise, but it lasts up to an hour and a half after finishing the session. Incredible true?
- It is a shorter type of training compared to the usual strength training, so you do not need to have a lot of time. Despite this, it is highly effective.
- Quickly improve strength and endurance.
- There is an improvement in insulin sensitivity.
- It is more dynamic and tends to motivate the athlete to a greater extent.
Precautions Before Doing A HIIT Routine
Despite its effectiveness and the advantages, it offers, it is true that you should pay attention to a series of precautions before starting to perform it:
- First of all, make sure you don’t have any cardiovascular problems.
- You must have a prior physical form to withstand physical and mental fatigue.
- It is important that you master each exercise of the circuit perfectly. Otherwise, you could be seriously injured.
- Do not abuse these types of sessions. It is enough to incorporate them about three times a week.
- Respect the rest days. Remember that recovery is also part of your training plan. That is why it falls within what we know as “invisible training”, don’t you think?
- Finally, to perceive the results it is necessary to combine your HIIT routines with a healthy diet.
Our HITT Routine to Do on The Beach
Next, we show you a HIIT routine to do on the beach. We advise you to read the instructions we provide before you start doing it. In this way, you will avoid making some mistakes.
Instructions for Performing the Routine
- Choose an area of the beach that is not too steep.
- The sprints will always be carried out in the direction of the sea.
- Make sure to remove any stones from the terrain that you may trip over.
- Do a gentle warm-up for about 15 minutes. For example, jog very slowly. In case of jogging along the shore of the beach, run half the time on each side to avoid overloading the same area of the body.
- Each exercise will last 40 seconds and will be executed at an intensity of 90% of the maximum heart rate.
- The recovery time is 40 seconds. During this period, you can walk.
- When you finish each round, rest in place for two minutes, and then repeat the entire circuit again.
- The objective will be to make 4 blocks. If you feel strong, you can increase the number of repetitions up to 6 times.
- After you finish your workout, walk for a few minutes and stretch.
HIIT Routine Exercises on The Beach
- Climbers touching shoulders. Lying face down, we support our hands and the tips of our feet. In plank position, we bring each knee to the chest for 10 repetitions. Next, we touch the right shoulder with the left hand and vice versa. We repeat the exercise again until the 40 second’s pass.
- Squat jumps. We separate the feet to the width of the shoulders. We squat and go up doing a vertical jump looking for height.
- Skipping. It consists of running on the spot, raising the knees.
- Push-ups. We get on the plank and do push-ups keeping the gluteus and abdomen active.
- Sprint. Make a run lengthening your stride towards the sea.
- Burpees. We are not going to fool you; it is one of the most feared exercises. Get into a frog position with your hands flat on the ground. Jump back into a plank position to perform a push-up. Immediately return to the frog pose and jump up. How many burpees will you be able to repeat?
