15 Top Workout Playlists on Apple Music Right Now And the Best Workouts to Pair with Them

15 Top Workout Playlists on Apple Music Right Now And the Best Workouts to Pair with Them

by

If you are anything like me, music is the fuel that powers your workout and changes your mood. The playlist you put on can either make or break how you workout. That’s why I am sharing 15 top workout playlists on Apple Music right now and the best workouts to pair with them.

Pairing your workout with the right playlist can give you that extra boost you need to finish it strong. I mean … your post-breakup playlist might not be ideal for your HIIT workout.

Don’t just take my word for it. There is actual science behind how music can help your brain to make your workout better. Tapping into the potential music has can change the way you attack your workout, but it is difficult to know where to start. 

Let me make it a bit easier on you.

TOP POP WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

I have hand-picked these 15 top workout playlists on Apple Music AND the best workouts that you can pair them with to get started. Each one is selected to get the most out of not only your playlist selection, but the workout itself. 

From pop, rock, hip-hop and more, there is something for everyone in these playlists. Not only that, but there is something for everyone in the workout as well. Find your perfect workout and playlist match! 

#1: Pop Workout

apple music workout playlistI love this one because it doesn’t just have all the hits of today. They put some throwbacks in there and add some remixes in. This playlist keeps a great beat and helps you keep tempo for a faster paced workout. 

I picked this workout to pair because this playlist has a great tempo to run to. It can help you keep moving because there is rarely a lull in the beats. This allows you to smoothly hop from the treadmill to the hamstring work on the floor. 

Favorite Song: “There’s Nothing Holding Me Back (NOTD Remix)” -Shawn Mendes

 

 

 

 

#2  Home Workout

apple music workout playlistI am obsessed with this playlist! Such a great mix of songs. Although it is a pop playlist, it doesn’t have the same steady beat like the last one. It just has a mix of great songs that will make you say “I love this song!”. This is a great playlist to listen to with friends as you workout, it doesn’t just have to be at home!

I paired it with this my go-to workout, because quite honestly this might become my new go-to playlist. They both have the same vibe to me. Familiar, but still challenging and holds your interest. 

Favorite Song: “Beggin” -Maneskin

 

 

 

#3 Pure Motivation

apple music workout playlistThis is a great “hits” playlist. It features a lot of top songs, but it also reaches back into the past. Honestly I heard a bunch of my personal favorites on there which is why it made my top 5 for the Pop section. If you like songs that are a bit more off the beaten path this playlist is not for you. 

This one would pair well with just about any great workout. I chose this workout because both the workout and the playlist are full of good vibes! A glutes and triceps workout with this playlist will leave you smiling and a bit sore!

Favorite Song: “Astronaut in the Ocean” -Masked Wolf

 

 

 

 

#4 Good Vibes Ride

apple music workout playlist

This playlist doesn’t have to just be for cycling, even though it is a great set of songs that has a couple of ups and downs. Perfect for a more low-key workout that focuses on feeling the right muscles and full range of motion in movements. Just like the title says, these pop songs are nothing but good vibes and smiles!

Like I said, this playlist is all about feeling good and feeling your movements. That’s why pairing it with a workout that focuses on stability on the Bosu Ball works great. You can let the happy vibes of this pop playlist be just background music as you hoan in on your muscle activation. All you need is a Bosu Ball and some dumbbells! 

Favorite Song: “Stay” – The Kid LAROI & Justin Bieber

 

#5 Top 100 2021: Fitness

apple music workout playlistIf you are a fan of today’s latest and greatest hits, this one is for you! A mix of both pop upbeat mixes and some of today’s hip hop hits, this one will be like working out to the songs on the radio without the commercials. It is such a great one to have on that will make you popular with all your workout buddies. 

I chose this workout to pair with it because it is one you can do with a couple of friends and have this playlist blaring in the background. Th 

Favorite Song: “Kings & Queens (MOTI Remix)” – Ava Max

 

 

 

 

TOP ROCK WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

 

#6 WEEKEND WARRIORS

apple music workout playlistFor those of you that are into those songs that only can be played at full volume this playlist is for you. A collection of hard rock that is sure to keep your heart rate up even when the workout doesn’t. This genre of music is perfect for lifting the heaviest of weights. Max out day here we come! 

These exercises put together for a workout will help increase your back squat. Pair it with a rockin’ workout like this and you can set yourself to PR next workout!

Favorite Song: “Smooth Criminal” -Alien Ant Farm

 

 

 

 

#7 ROCK & REPS

apple music workout playlistA mix of hard and alternative rock, this playlist ranges from 70s to today’s music. This playlist will leave you on your toes and wondering what song will come next. This is not your typical workout playlist, but in the best way possible!

I paired this with a workout that you can do anywhere with a couple of weights and the right mindset. If you are anything like me, workouts from home can be a challenge to keep going mentally. The best cure for that is a great playlist! Use this Rock & Reps to keep going when those reps get tough. 

Favorite Song: “Mr. Brightside” -The Killers

 

 

#8 ROCK HITS 1980s

apple music workout playlistWhat is more classic than some 80s rock? That electric guitar can power you through any tough workout. 

Try these high intensity interval training (HIIT) workouts to pair with your 80s hits! With beginner, intermediate and advanced versions, you can tailor them to your fitness level. And the rhythm of these songs will fuel your fast paced movements helping you break a sweat and crush your workout.

Favorite Song: “Back in Black” -ACDC

 

 

 

 

TOP HIP HOP WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

 

#9 HIP HOP HIIT

apple music workout playlistI have been a HUGE fan of this one for my workouts lately. It has all the great qualities in a good playlist. Keeps a great beat, hard-hitting and pushes you when you need it the most. I may not be a fan of all of the lyrics used, but setting your app to play clean versions helps! Regardless, the hip-hop beats will give you that extra jerk forward to crush your workout.

A playlist that hits as hard as this one pairs perfectly with a workout that hits your legs hard. That’s why I chose this leg-crushing interval workout. Although this workout was done with a partner, the intensity doesn’t leave much room for chatting. This playlist will fill the silence with some great beats to finish your workout strong! 

Favorite Song: “Whoopty” -CJ

 

 

#10 WEEKEND WORTHY

apple music workout playlistYou know that feeling when you leave work on a Friday and are ready to go hang out with friends? This playlist just embodies that feeling. And there is nothing better than channeling that energy in your workout! This playlist has nothing but the latest hip hop hits that will guarantee to hype your workout up. 

A workout that is as tough as an AMRAP (as many rounds as possible) requires a playlist that keeps energy up the whole time. AMRAPs are usually done in a time crunch and keep high intensity. That’s why I paired it with a high intensity playlist. These two just pair perfectly together.

Favorite Song: “What’s Next” -Drake

 

 

#11 #GYMFLOW

Playlist: https://music.apple.com/us/playlist/gymflow/pl.ae7c5093e09e49bcb60ec2a1fa2eec24

The name doesn’t lie here. Want to get into a flow state in the gym? This playlist will do just that. If rap is your thing, this playlist will have everything you need to want to get into the gym now. Chalk-full of songs that fuel your adrenaline and bring intensity. 

This lower body interval workout is just as intense as this playlist. Not for the faint of heart. All you need to do for this workout is get in the gym, pop your headphones in and crank the volume to 100. 

Favorite Song: “Hot (feat. Gunna)” -Young Thug

 

TOP COUNTRY WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

So maybe you’re not into the pop playlists and rock and rap go a bit too hard for you. I love a good country mix! But just because you like country doesn’t mean you don’t like a good sweat. Check out these great country playlists that give you backwoods vibes in the gym.

 

#12 COUNTRY RUN

apple music workout playlistFull of today’s great country hits, this playlist can not just fuel your run but can be a great addition to any workout. 

I chose this workout because I really feel like they are on the same wavelength. Both fill can be enjoyed with friends and fill you with endorphins! What could be better than this combo?

Favorite Song: “Drunk (And I Don’t Want to Go Home)” -Elle King & Miranda Lambert

 

 

 

 

#13 COUNTRY CAFFEINE

apple music workout playlistThe last playlist might have been a little bit slow for you. Let’s add a dash of what gives all of us a bit more energy, caffeine! This country playlist just adds a little bit of pep in your boot-walking step. 

Try out this 30 minute total body workout with this playlist! The workout is challenging but doesn’t require someone yelling in your ear in a song. You can get where you need to go mentally and physically with a bit of country caffeine!

Favorite Song: “Almost Maybes” -Jordan Davis

 

 

 

 

TOP CHILL WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

Not every workout is run at full speed, lift the heaviest weight or push to the point of exhaustion. For those days when you need to get moving or you have a pilates or yoga workout, chill playlists might be more on your vibe. Check out these playlists that keep it mellow.

 

#14 TODAY’S EASY HITS

apple music workout playlistI am a sucker for some chill songs. I love good lyrics paired with a soothing melody. This playlist has just that. Don’t let it fool you, it still brings some great music that is on today’s top hits. Perfect for the days when your workout is focused on the movements. 

My mind immediately went to this core and mobility workout when I thought of this playlist. The workout is all about doing full range of motion on your movements and feeling your core. Feel the music, feel your core and get moving! 

 

 

 

 

#15 EASY HITS

apple music workout playlistIf your music taste ranges beyond the 2020s, this playlist keeps it mellow but brings in some throwbacks. From Earth, Wind & Fire to Adele to Aretha Franklin, there is something for everyone here. Throwing this one on shuffle will keeping you guessing as to who you will hear next, but always will bring the good vibes. 

I paired this playlist with a pilates-inspired workout that will leave you feeling strong, yet still flexible. With focuses on core and hip mobility, this 30 minute workout is a great way to get moving all from the comfort of your yoga mat. 

 

 

 

 

FIND YOUR SOUND

Whether you are into hard core rock or soft indie, Apple Music has playlists for you and whatever movement you are tackling today. These 15 playlists can fuel your workout to take it to new heights. Try these other tips for using the power of music to change your exercise routine. 

–Annie

   

                                                                                                                                                                                                                                                                           

 

 

 

 

 

 

 

 

 

SUBSCRIBE NOW
Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

The Power That Music Has On Your Workout and How To Use It

The Power That Music Has On Your Workout and How To Use It

by

Have you considered the power that music has on your workout? Do you give it as much thought as your supplements, smart watch and outfit? I am here to tell you that you should be. 

There is so much power in what you are listening to that can help you get the most out of your workout. Can you answer the question, what am I feeding my bran?

There is actually science to this. The chemical ways the beat of the music can influence your mind. The psychological ways that music can impact your mental state.

There is almost an equation to the relationship of music and exercise.

Music + Exercise + Routine = Flow. 

And if you haven’t read 5 Ways Music Can Impact Your Workouts In 2022 then know that flow is state that we would love to be in for every workout. 

This post contains affiliate links. See our disclosure at the bottom of the page.
 
 

MUSIC

What it’s all about! It has to be music that inspires you and only you. This is going to differ based on what is tied to your memories, what music you listened to growing up, or even just what music releases that dopamine. That is why I cannot go to the gym without my headphones. 

Even though it is about you and your music, here are my best tips for building your playlist!

personal trainer mequon wisconsin

 

Find lyrics that inspire

We have to listen to a lot of things we can’t control throughout the day. Be sure to choose something that can inspire you to reach your goals in the gym. 

 

Ride the Rhythm

To be honest, some music that has too fast of a beat can be too much for me. But for others, they can thrive on that. Find a genre or couple of songs that fit your pace. 

 

Let it build

I for one don’t want to be listening to Eye of the Tiger while I’m doing glute bridges in my warm-up. I love to build up playlists to climb as I am reaching the hardest set in my workout. This just gives me that extra push I need to power through the end. 

 

EXERCISE

the power music has on your workout

 

In terms of what you do for your workout, I encourage you to do what your body needs that day. We believe in creating a positive relationship with exercise and understanding what it does for your body. Exercise offers physical benefits like heart health and decreased pain to mental benefits like decreased stress and increased confidence.

It is also understood that the more you know about something the more comfortable you are. In our recent articles on tips to get the most out of your workout are some specific technique tips that will help you feel more comfortable and get more out of your workout. 

You can also subscribe to our newsletter and get a workout that is timed completely to the music.

Whatever workout you choose, your music should match the work. For example, I like to listen to slower songs during endurance runs, but during sprints I need fast, intense music. One of my favorites lately has been “Astronaut in the Ocean” by Masked Wolf. 

 

MY FAVORITE MUSIC

And this might be controversial, but I am team Apple Music. They actually have playlists that do this for you, if making a playlist is not your jam. Here are three that I am using on repeat.

 

Pure Cardio

This playlist is a bit more techno and pop. Designed for higher intensity running to keep you going. Pairs well with the style workout that Jane describes in her article about Short Burst Cardio Workouts.

Chellie’s Spotify recommendation – Pop Hits 2000s-2021.

 

Hip Hop HIIT

If Hip Hop is your jam, like mine, when doing some more intense training, this one is great. Filled with popular hits in the hip-hop genre. 

I broke down HIIT workouts, how to do them better and gave away two different workouts that you can do from anywhere in this article, HIIT WORKOUTS WHAT ARE THEY AND HOW CAN I DO THEM BETTER? 

Chellie’s Spotify recommendation – I Love My 90s Hip Hop.

 

Country Run

If you are just a country music fan, this one is for you. But I think it is perfect for an endurance run or a chill core workout. Definitely has all your favorite hits from today’s country music. 

Chellie’s Spotify recommendation – Country Running.

If you need a good core workout there are 7 free options for you in this article, 7 Core Workouts Where You Can Feel The Burn – Pure Fitness WI . My personal favorite is the 30 Minute Cardio & Ab Workout! Big plus is that these are all videos, so you can follow along.

Lately I have been loving the Hip Hop HIIT Workout. To me it has such a great beat that keeps my workout moving. I never feel like it slows down or eases up. 

I don’t really listen to the lyrics as much as I feel the power behind the music. Such a great playlist for any intense strength training workout. 

Whatever your genre, workout, or vibe is, there are playlists out there for you!

the power music has on your workouts

 

ROUTINE

Routine and discipline are two of the most important aspects to any workout regime. Motivation comes and goes. But finding a fitness routine that is sustainable for your lifestyle goes far beyond that inspiration quote you read today. 

 

How To Build A Sustainable Workout Routine 

Motivation and inspiration have their place. They can be useful in remembering why you built this routine in the first place. But establishing a routine using these three tips will help you find the consistency you need and want.

 

Write it down!

We have pretty much been told this since day one. In school we were told that hand-written was always better than typing. That putting pen to paper helps ingrain information in our heads. 

I am a firm believer in calendars, to-do lists and planners. Writing things down helps hold me accountable. Not just for the things I need to get done today, but for my overarching goals. My monthly objectives. And keeping track of the habits that help me get there. If you need a place to try this technique out, take a look at our journal that helps you do just that. 

PRO TIP: If list-making isn’t your thing, try finding a group (friends, on facebook, clubs,etc.) that you can text with about your goals. Accountability is important no matter what the source is. We have a great fitness community already started for you, join us on Instagram!

 

Find some balance!

Accountability is key, but unfortunately life doesn’t always turn out perfect. That is why it is important to set realistic goals within these routines. 

I remember reading awhile back that you should try to schedule 1-2 “social” events a week. Doesn’t always mean you are going to a huge party, but start with lunch with a friend or a nature walk with a sibling! 

After all, you are striving for a life that includes a life, not just the gym or calorie counting, right?

 

Bring the beat in!

So where does music fit into all of this? Although you aren’t going to write down what song you are going to listen to every day of the week in your journal, there are ways to use music as a tool. 

Try incorporating music in more than just your workouts. One way to do this is by kicking off your week with some songs that give you that fresh feeling of starting over. 

My favorite playlist for this is “Monday at Noon” by SoulCycle on Apple Music. An upbeat pop playlist that keeps you going when you’re starting to drag. Try listening to this on your way into work on Monday and see what it does for your mood! (Check out Batman Chill on Spotify!)

Music is huge in my productivity. I have found that when music is used intentionally, it can change the way you work. By choosing songs that regulate our mental and emotional state, we are able to stay in control when the work starts to pile up.  

When I need to get work done or simply need to focus on the task at hand, I like to use slower background music to keep me in the zone. I usually just go to Pandora and turn on Lumineers Radio. Soft, indie vibes help me to drown out distractions and keep my emotional state steady. 

The music you choose doesn’t always have to be the same, but the way you use it has to fit into your routine as a way to push productivity and when needed, rest. 

personal trainer mequon wisconsin

 

FLOW

Flow is the psychological term that refers to the state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. By using all three of these tools, music, exercise & routine, we are able to find that flow state in our workout. 

Music can be the catalyst behind creating and maintaining a routine that includes exercise as a priority. A routine that helps you function in that flow state for your workouts and for other areas of your life. 

Finding a routine that you can stick with takes the guess-work out of your week. Discovering what music can do to fuel your week takes the emotional stress away. Allowing us to be intentional and disciplined with our actions and live in the present. Leading us to a flow state of mind.

If you haven’t caught on a flow state can be more than just your workout. I can be present in your life. When we have the confidence that we can accomplish a task, we find that sweet spot. The barriers that have previously been holding us back are down. If you have felt this flow you know just why it is so rewarding. 

 

HOW DO YOU USE THE POWER THAT MUSIC HAS ON YOUR WORKOUT?

Find what your music vibe. Identify what music keeps you going and how it makes you feel. 

Set your goals and  find the workout that fits your needs and goals. Try my 32 minute workout timed to songs by subscribing to our newsletter!

Work your realistic routine to meet these goals. 

Find your flow within your workout. That is what will keep you coming back. That is what will get you through the days you just don’t want to. That is what will help you reach your goals! And maybe music has been the missing key that will help you unlock your flow.

 

 

 

 

 

 

 

 

SUBSCRIBE NOW
Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Tabata Workouts: Is 4 Minutes a Day too Good to be True?

Tabata Workouts: Is 4 Minutes a Day too Good to be True?

by

If you are like me, the first time you heard the word Tabata you thought it was some form of martial arts. Back then, I honestly had no clue what it meant and frankly did not care to know. For those of you who are familiar with Tabata workouts, you know that it is not martial arts but actually a version of HIIT (High Intensity Interval Training) workouts.

It was actually named after the professor Izumi Tabata who was studying higher intensity interval training using Olympic speedskaters who were performing the study on a stationary bike. This was back in 1996. It has now become one the more popularized methods of interval training out there today. But what separates Tabata as a style of HIIT. What makes it so special?

Wait, if you aren’t even sure what HIIT is you should read about HIIT. It lays the foundation for everything you are about to read.

DEFINING TABATA WORKOUTS

The parameters of the original study involved the athletes doing 20 seconds of high intensity and 10 seconds of rest. During the high intensity part of the workout your VO2 max is going to be at 170%. Recall here that VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. This 20 seconds on, 10 seconds off was done for 4 minutes.

Through the study, they found that with this method, they were able to achieve similar increases in VO2 max and aerobic capacity as a longer duration of cardio at a steady intensity. They also were able gain anaerobic capacities as well! Exciting results that explain why intervals are used to improve athletic performance.

So, yes, this falls within the umbrella of HIIT training due to its nature of having a section of high intensity, followed by low intensity. However, this one is only for 4 minutes! I mean come on, working out has never been easier right!?

LET’S GET REAL

Alright so Tabata workouts sound like a dream. 4 minutes a day. And you get the same benefits as someone who worked out for an hour? SIGN ME UP.

Sorry to burst your bubble, but this is not entirely the case. Let’s look at the facts here. The benefits from the study were based off of a VO2 max of 170%. Although we cannot accurately measure this at home, let’s compare to the other HIIT workouts we have done. They require you to only be at 90%.  We have already talked about how much effort needed to get there and how difficult it is.

And looking at the Tabata study, they were using Olympic athletes. Chances are, if you are reading this article then you are not training for the Olympics. I mean, if you are then I am honored (I’m looking at you Gabby Douglas). Most of us will probably never come near that level of maximal effort, let alone in the 20 second range. Not to mentioned this was in a lab under very controlled conditions. So really we will probably not be able to do a TRUE Tabata workout.

CAN I STILL GET RESULTS FROM MY TABATA WORKOUTS?

Now that I have just told you none of you are actually doing Tabata workouts, I do want to give you a bit of hope here. You can still do a Tabata-inspired workout! This is just going to fall into the category of HIIT using 20 seconds on and 10 seconds off. You just aren’t going to be operating at that 170% VO2 max effort.

The bigger focus here, as with HIIT, is giving that maximal effort that you have for those twenty seconds of work. If you are able to do that, you will still be able to get a great workout in those four minutes! You can measure this level of effort through your heart rate. Due to the popularity of fitness trackers and the growth in technology this is easier than ever.

I use an apple watch as my preferred choice due to the easy pairing with my other devices and the ability to track different types of activities (including a setting for HIIT).

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

Other options include a fit bit or a polar watch, depending on what look and function you are looking for! Here are links to both.

The benefits here are going to mimic that of HIIT workouts, because as we explained earlier, Tabata workouts are under the umbrella of HIIT. Other benefits include it being so short! Only 4 minutes for a Tabata workout!

HOW CAN I DO “TABATA” WORKOUTS AT HOME?

Here are three workouts that can be done at home to mimic the Tabata type style of training. They are going to add in a bit more muscular strength for a total body workout! Keep in mind it is important to give maximal effort in the twenty seconds and rest fully for the 10!

Most of these are not going to require any equipment! However I do recommend having these items on hand before you begin.

A Yoga Mat or a Large Exercise Mat for comfort when doing your at-home Tabata workout. Especially if you are on a hard wood floor these are a life saver. The yoga mats is the most common and cheap, but if you are an avid at-home gym go-er, you might want to consider investing in this larger mat!

For myself, I like to bring this Hydroflask Water Bottle, this Lululemon Headband, and of course my airpods for picking the about two songs to crush my 4 minute Tabata workout. I love these items because the water bottle keeps my water cold, the headband keeps the sweat out of my eyes and my airpods keep me going even when I’m tired!

You will also need this Jump Rope for the Intermediate workout because not only does it have comfortable handles, but it is adjustable as well! I would recommend this Stability Pad for the advanced workout for the kneeling to squatting exercise. This one can be rough on the knees even with a yoga mat!

It should be reiterated that this is not actually a Tabata workout! This is just a style of HIIT that you can try at home! Get creative with what you want to put into your workouts and make them enjoyable so you can get the most out of your workout!

As with HIIT training, it is important to recognize that you should not do a Tabata workout everyday. Even in the original study, the athletes did not perform the workout every single day. This is a great method of exercises to fit in on the days that you are not strength training and need a cardio workout, but don’t have a ton of time!

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles
HIIT Workouts What Are They And How Can I Do Them Better?

HIIT Workouts What Are They And How Can I Do Them Better?

by

If you are like me, you enjoy getting in a great sweat from your workout. You regularly are in the gym working on your resistance training and it is great! You feel strong and powerful afterward. Your muscles are sore, and you can barely walk after one of these intense workouts. But you feel like something is missing from your workout program. Upon further investigation, you discover that cardio is never in your workouts. You get bored of running for long periods of time and riding a bike for an hour hurts your butt. You think to yourself, this can’t be the only way for me to build up my endurance. The answer is right under your nose, High-Intensity Interval Training (HIIT).

WHAT ARE HIIT WORKOUTS?

I think at this point almost everyone has come into contact or heard of HIIT or High-Intensity Interval Training. However, not everyone is well-versed in the parameters of HIIT workouts. Which means that most people, and probably you, aren’t actually doing a HIIT workout. And that means you aren’t maximizing the full potential of a HIIT. Keep reading and get more details under “drawbacks”.

The goal of HIIT is to maximize a person’s aerobic capacity. This means your working sets (i.e. the high intensity portion) must be greater than 90% of your VO2 max with recoveries at less than 40%. VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. These sections of higher intensity should alternate with the sections of lower intensity. They should be pre-planned to ensure you are getting the proper amount of recovery as well as the most out of your working sets.

WHAT IS THE OBSESSION WITH HIIT WORKOUTS?

People have come to love this style of workout for many reasons. One being that they feel they are getting the most out of their workout because of the amount of sweat and exhaustion they feel afterward. HIIT can be done through many different modes of exercise including at-home cardio workouts.

Another reason why these types of workouts are so popular is because they can be modified to meet anyone at their fitness level. Because it is a workout tailored to finding your limit, it is adjusted to each person. Depending on where you are at in your aerobic capacity, it may be easier to get up into that target range! If you do not feel like you are giving about 90% of your effort, it is time to speed it up or add more weight.

The other great part about a HIIT workout is that it saves time. Although you are working to build up your aerobic capacity, you are no going out and taking an hour run. Instead you can build up your endurance without having to block off half of your day for a workout.  HIIT provides the same about of adaptations to your body that long and slow endurance training can. But it saves you time!

WHAT ARE THE DRAWBACKS?

HIIT is almost always misinterpreted and done wrong! Since the average person doesn’t A.) know their VO2 Max and B.) have the ability to measure it during exercise accurately measuring HIIT at home is impossible. The good news is that we are trying to get the most out of our workouts to stimulate an adaptation, not be perfect in VO2 number range.

The way to do this is by pushing yourself to get into the upper range of your heart rate zones (way more manageable to monitor than VO2 Max). Through higher rep counts or more resistance, you can get yourself there. As we mentioned before, this is where HIIT workouts can meet a person where their fitness level is at. A highly conditioned athlete can do more reps in the timed interval than a de-conditioned athlete. But both, if pushing to the 90% range and resting appropriately, can stimulate a physiological adaptation.

Your target heart rate is specific to the individual. It can be dangerous to push your heart rate higher than it is supposed to go and medications you are taking can impact your ability to get a true heart rate reading. If you are highly de-conditioned or on medication you should consult a medical professional before trying a HIIT workout.

Another key component that is missed is REST. Your heart rate has to come back down. If it is not you will not be able to sustain the same level of output, or work. And sustaining your workout output is important in producing the physiological adaptation. So as much as you are watching your heart rate to see it elevate, you need to watch it lower as well.

How to find your max heart rate?

You can find your projected max heart rate by taking 220 minus your current age. If you are feeling like you are light-headed, dizzy, or faint, then it is time to stop the workout. And remember if you are on any medication measuring your heart rate at home can give you skewed results.

HOW TO USE HIIT WORKOUTS AT HOME

Below are two HIIT workouts that you can do from your living room. No equipment required! I made one that is for beginners and one that is more advanced! Be sure to push yourself, but be smart and safe, especially when working with heart rate training 😊.

EQUIPMENT

You don’t need much at home for a HIIT workout, but here are my essentials. I’ve included a yoga mat or a large exercise mat that is 4 by 6 feet. Great for if you are doing a lot of at-home workouts!

I also included my favorite water bottle for on-the-go. The Hydroflask water bottle is great because it keeps water cold and has two different caps for if you need it closed or easy access. I have included here the one with a sport cap. Great for grabbing a quick drink during your rest interval!

My favorite lululemon headband is also linked. I have struggled with find the right non-slip headband. This one has stuck with me through playing college volleyball and has stayed on during an entire match of me diving and sweating! It is the perfect non-slip headband for not letting sweat drip into your eyes!

Last I included different heart rate trackers. I have the apple watch which I absolutely love. I have had my apple watch series 2 for about 3 years now. It has been awesome for keeping track of my everyday movements and exercises. It even has an exercise mode for HIIT workouts. The other two are ones owned by my family and friends that they have also enjoyed. They both have great reviews from my in-person experience and in the their comments.

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

 
equipment for a HIIT workout

YOGA MAT | LARGE EXERCISE MAT | WATER BOTTLE | HEADBAND | APPLE WATCH | FIT BIT | POLAR WATCH

KEY POINT!

The important thing to recognize about HIIT Training is that it is not an everyday workout and the rest between is a key part of it! You may feel like you are getting a great sweat and workout in, but you are only training in the aerobic state. Strength and power should also be key elements of your training regimen. If HIIT is a part of your program, try to leave two days between HIIT workouts to ensure full recovery.

HIIT can be a great training tool in getting to where you want to go with your endurance goals. If you are like me and running a couple miles a day is not your cup of tea, HIIT is a great alternative for you to find your limits without the time consumption!

And if you enjoy this fitness trend breakdown you should check out the articles on circuit training and Tabata workouts.

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.