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How to Add HIIT into Your Back Workouts

September 01, 2023 3 min read

How to Add HIIT into Your Back Workouts

How to Add HIIT into Your Back Workouts

High-intensity interval training (HIIT) is a popular form of exercise that involves short bursts of intense physical activity. It’s one of the most effective and efficient ways to get in shape, improve your cardiovascular health and burn calories. HIIT can be done in almost any type of workout, including back workouts. Adding HIIT to your back workouts can help you achieve your fitness goals faster and more effectively.

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Benefits of HIIT Training for Your Back Muscles

HIIT training has many benefits for your back muscles. It increases muscle strength and endurance, which can help you perform better during back exercises. It also improves metabolic rate, allowing your body to burn calories more efficiently. The intense nature of HIIT also helps boost fat burning potential and improve overall cardiovascular health.

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HIIT is also great for toning and strengthening the back muscles. The short bursts of high-intensity activity help to target specific areas of the back, such as the lats, traps, rhomboids and erector spinae, as well as improving coordination and balance. As a result, you can develop better posture and reduce the risk of injury.

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Getting Started With HIIT Workouts for Your Back

Before starting a HIIT workout for your back, it’s important to warm up. Start with some light stretching and dynamic movements to get your body ready for the intense activity. Focus on movements that mimic the exercises you’ll be doing, such as arm circles and back extensions.

Once you’re warmed up, it’s time to start the HIIT. Choose either a bodyweight or weighted exercise, depending on your fitness level. Examples of bodyweight exercises include pull-ups, chin-ups, rows, and renegade rows. For weighted exercises, try bent-over rows, deadlifts, and seated cable rows.

Now it’s time to set the interval timer. Set the timer for 30 seconds of intense effort followed by 10 seconds of rest. Start with 4 rounds and build up from there. As you become more experienced, you can increase the intervals to 45 seconds or 1 minute of work followed by 15 seconds of rest.

Make sure to keep good form throughout the workout. This will help ensure your safety and maximize the effectiveness of the exercises. Keep your back flat, your core engaged, and your head neutral. Move slowly and smoothly through each rep. Avoid jerking and using momentum to complete the reps.

It’s also important to listen to your body. Take breaks when necessary and don’t push yourself too hard. Aim to finish each round feeling challenged but not exhausted.

Tips for Incorporating HIIT Into Your Back Workouts

If you’re looking to incorporate HIIT into your back workouts, here are some tips to help you get started:

  • Start with bodyweight exercises. These are easier to learn and can help you master the proper form before progressing to weighted exercises.
  • Choose exercises that target multiple muscles. Exercises such as pull-ups, chin-ups and rows involve multiple muscles and will help you get the most out of your HIIT workout.
  • Focus on quality over quantity. Make sure you’re performing each rep with good form and focus on engaging the targeted muscles.
  • Keep the rest periods short. Rest periods should be kept as short as possible in order to maintain the intensity of the workout.
  • Mix it up. Don’t stick to the same exercises every time. Vary your routine and challenge yourself with different exercises.

HIIT training can be an effective and efficient addition to your back workouts. With some practice and dedication, you can take your back workouts to the next level and reach your fitness goals faster.