8 Of The Best High Intensity Workouts | Physical activities slideshows | Well Being center

What is HIT?

So what is HIT? HIT stands for high intensity training, although it's sometimes referred to as high intensity interval training. HIT is all about raising the heart rate up, pushing yourself as hard as you possibly can for anywhere from 30 seconds to three minutes, then having an "active rest" period for the same amount of time, whereby you do the same activity but at a slower pace. Studies have shown that this method, often used in training athletes and footballers, is just as effective as exercising for longer periods of times. In fact, it can be even more effective in terms of the cardiovascular benefits - so why not give it a try?

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Spinning

Spin class might sound like your worst nightmare, but we promise, it's not! At a spin class (cycling on a stationary bike), the basic idea is usually to go as fast as you possibly can for 2-3 minutes at a time, followed by rests for 2-3 minutes. If you're cycling alone on a stationary bike, rather than going to a spin class, you can get the same results by choosing the hill training or interval training settings - or if the bike only has a manual setting, pedal as hard as you can for three minutes, then go slow and steady for 3 minutes and repeat.

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Skipping

Favored by boxers around the world - yes, really! - the simple exercise of jump rope, or skipping, can really boost your heart rate and get your blood pumping. Plus, it's really easy to do in the comfort of your own home in your backyard - just dig out the jump rope, jump as quickly as you can for 30 seconds, then slow down for 30 seconds. Repeat either for 20 sets or until you're tired and want to stop. It'll also help to tone up your bum, thighs and calves, too, and if you choose a weighted rope, it could even tone your arms.

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Jogging

Running is more about sprinting as fast as you can - whereas jogging is more gentle and slow and focusses more on moving all of your limbs. You can jog in intervals, if you like - one easy way to do it is to jog as fast as you can between two lampposts, then jog more slowly to the next lamppost. You might look a little bit strange, but it's an easy way to keep track of your intervals! Again, if you'd rather not jog outside, why not jog up and down your stairs instead?

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Running

If you're completely new to running, this is one way to get the most out of it - even if your mile time is far slower than you'd like it to be. Either on a treadmill, or outdoors (or even jogging on the spot as fast as you possibly can in your living room), you can run as quickly as you possible can for a period of 2-3 minutes, before resting for 2-3 minutes (power walking or jogging more slowly on the spot). It'll get your heart rate way up but you don't have to worry about how quickly you can run a mile - bonus!

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Walking

For a gentler take on interval training, dig out your comfiest trainers and get walking. Borrow your neighbor's dog and go for a long walk. For three minutes, walk as quickly as you possibly can, pushing yourself as hard as you can - increase the intensity by adding ankle or wrist weights. For the next three minutes, dial the intensity down a little bit, walking more slowly but still at a good speed. Keep going until you finish your walk. Alternatively, if the weather's a bit rubbish, set up a circuit in your house walking from room to room.

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Step aerobics

A step aerobics class is a fantastic way to get your heart rate up, especially if it follows a high intensity interval training format. Step aerobics is when you use a stepper, combined with aerobics moves and sometimes dance moves, to burn fat and boost your cardiovascular system. You can go to a class, or buy a stepper and do it in your own home. Step as quickly as you can on and off the stepper (ensure that it's as tall as possible), then go slower for a few minutes. The best thing about stepping at home is that you can do it in front of the TV, too, so you don't even need to miss your favorite show to get in some exercise.

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Squats

Squats are one of the very best exercises you can do for tightening up those buns, slimming down your thighs and hips and improving the look of your calves. You can do them either with weights or without, although they're often more effective with weights if you can use them. Start with a few squats and work your way up to more. Do reps of 10-25 squats, then take an active break by either jogging on the spot or doing something like jumping jacks, then repeat 5-10 times or until your butt starts to ache!

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Circuit training

Circuit training usually takes place in the gym, but you can do it at home, too - set up a little circuit in a room where you have space to spread out. Include around 10 mini stations, with things like skipping ropes, steppers, weights, kettlebells and do things like lunges, squats etc. Move around the stations, doing around 60 seconds at each station. Between stations, have a 60 second active rest whereby you jog on the spot or do jumping jacks. Complete the circuit at least once, and up to three times if you're feeling brave.

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Cool down

Whenever you exercise, whatever type of exercise you do, it's really important that you cool down. If you don't, you risk muscle damage - and you'll also find that you ache more the next day. Take just a few minutes after your workout to stretch out your legs, arms, back and neck, and instead of going from high intensity exercise to nothing, dial the intensity down a notch and just take it easy for a few minutes before you stop exercising - that way, your heart rate won't go from high to low too quickly.