Wanting to have a strong, toned back by improving your cardiovascular muscles and burning calories.
If so, a back HIIT workout may be what you’re looking for.
High-intensity interval training or HIIT has been gaining so much popularity in recent times due to the number of calories burned in a 30 mins session is incredible.
Basically, a HIIT workout involves a short burst of high-intensity workouts and in between rest. And due to this its HIIT workout will be done fast, and you are ready for your work.
Engaging a back workout with a HIIT workout will be more challenging and a very effective way to build a stronger back.
According to research, HIIT workout is an effective way to improve your cardiovascular muscles while promoting weight loss.
According to the American Council, adults should perform strength or resistance training for at least 2 days a week.
A combination of both Back workouts and HIIT workouts will help you to meet the benefits of both strength training and cardio exercises.
All these things aside, it is important to note that you should keep your proper form and technique to prevent injury.
As both forms are high in potency, you should not push more through your limits. Do it slowly with proper form.
In this article, we are going to discuss all HIIt workouts, the warm-up exercises, the main workout to include, and the cool-down exercises. Also, the tips to perform the exercises to prevent injury during the workout.
So, let’s dive in.
What is a Back HIIT Workout?
A back HIIT workout is a combination that focuses on building a strong back and toning the muscles with the form of a HIIT workout I.e., with short bursts of workout and rest intervals between them.
HIIT workout has gained so much popularity in recent times due to their effectiveness and number of burning calories and improving cardiovascular muscles.
It is very important to do exercises that help you to target Back muscles as it helps you to maintain your body posture by aligning your spine.
Also, strong back muscles help you to prevent injury, improve athletic performance, and enhance overall functional fitness.
Here is an example of some most effective back exercises Pull-ups, rows, and deadlifts. These are normal back exercises, but we will change the intensity of these workouts later in the article so keep reading.
Pull-ups mainly target the upper back and lats, rows target to strengthen your middle and upper back muscles and deadlifts target your lower back muscles, as well as the glutes and hamstrings.
The Benefits of Back HIIT Workout
Back HIIT workout offers you a range of benefits that are beyond simply building your back muscles or improving your overall fitness.
Let’s look at it.
Improved Cardiovascular Health
HIIT workout is an effective way to improve your cardiovascular muscles. Involving a short burst of intense workout with a short interval between the sets.
Studies have shown that HIIT can help improve the functioning of the heart by increasing muscle endurance and lowering blood pressure and cholesterol level, heart function, increase endurance, and lowered blood pressure and cholesterol levels.
Additionally, a review of 50 studies found that HIIT can improve aerobic fitness more than traditional moderate-intensity continuous training (MICT).
Increased Fat Loss
Blending the HIIT workout with a Back workout will burn your fat more than doing a single form. I.e., the calorie-burning capacity of HIIT and the strength training which is a Back workout.
A study published in the Journal of Obesity found that HIIT has been a more effective workout than the traditional one to burn body fat.
By combining HIIT with back exercises, you can target stubborn fat deposits in your back and around your waistline.
Improved Muscle Endurance
Muscle endurance is very important to perform any type of exercise.
So, by combining short bursts of HIIT workouts with your back workout, you will increase your muscle ability and endurance which will increase your muscle growth.
This can help you push through tough sets and complete more reps, leading to greater gains in muscle strength and size.
Time-efficient
As we discussed above, HIIT workout involves short bursts of exercises with a small rest interval between them.
Which helps your workout to be done in a short period than a traditional workout. Which is great and effective for those who have a busy professional.
A study found that a 30-minute HIIT workout can produce similar or even greater health benefits than a 60-minute MICT workout.
Versatile
A back HIIT workout can be done anywhere with any form of equipment like, using dumbbells at a gym or at home, resistance bands, and bodyweight exercises.
And more, HIIT workouts can be customized according to your fitness level.
Warm-up Back HIIT workout
Before starting any type of workout, it is important to get warmed up to prevent injury.
As this is a high-intensity back workout, it is recommended to perform these exercises before performing the main sets of exercises.
Jumping Jacks
Start with a classic jumping jack to get your blood pumping and your heart rate up. Assume a standing position with your arms resting at your sides and your feet together.
As you raise your arms overhead, jump your feet out to the side, then return to the starting position and repeat the process.
Arm Circles
Arm circles help to warm up your shoulders and upper back.
To perform this stand straight with your arms extended out.
Start by making small circles with your arms, and then gradually increase the size of the circles. Repeat in the opposite direction.
Cat-Cow Stretch
This yoga pose is a great way to warm up your spine and engage your core muscles.
To perform this, make a position with your hands and knees on the ground and your wrist directly under your hips.
Slowly inhale and Arh you’re back looking toward the ceiling. Exhale and round your back facing downwards
Superman
This exercise helps to activate your lower back muscles.
To perform this, lie down on your stomach with your hands extended out. Slowly lift your arms, legs, and chest, and balance your stomach. Hold for 30-40 seconds.
Also check- 18 Best Exercises For Obese Beginners.
Exercises for a Back HIIT Workout
To build a strong and toned back through a HIIT workout, it’s important to incorporate exercises that target the major muscles of the back.
In this section, we will discuss some of the best exercises to include in a back HIIT workout, along with proper techniques.
So, let’s dive in and explore the exercises that can take your back HIIT workout to the next level.
Pull-ups
This exercise is a great way to target your lats and other upper back muscles.
To perform a pull-up, grab the pull-up bar with your shoulder width and pull your body until your chin is above the pull-up bar.
Descend back to the initial position and perform the same action repeatedly.
- Sets: 3-4
- Reps: 8-10
- Rest: 30-45 seconds
Also check- 5 Best Pull Day Calisthenics Workout.
Bent-over rows
This exercise is another great way to target the lats, rhomboids, and upper back muscles.
To perform a bent-over row, stand with your feet hip-width apart and hold a barbell with an overhand grip.
Bend forward at the hips until your torso is almost parallel to the ground, and then pull the weight up to your chest. Descend back to the initial position and perform the same action repeatedly.
- Sets: 3-4
- Reps: 10-12
- Rest: 30-45 seconds
Lat pulldowns
This machine-based exercise is a great way to target the lats and other upper back muscles.
To perform a lat pulldown, sit at a lat pulldown machine and grip the bar with your palms facing away from you.
Lower the bar down towards your chest, making sure it touches it, and then gradually lift it back up to the initial position.
- Sets: 3-4
- Reps: 10-12
- Rest: 30-45 seconds
Single-arm dumbbell rows
This exercise is another great way to target the lats and other upper back muscles.
To perform a single-arm dumbbell row, take a flat bench, put your one arm and knee on the bench and hold the dumbbell in the other hand.
Pull the dumbbell to your chest and repeat afterwards.
- Sets: 3-4
- Reps: 10-12 per arm
- Rest: 30-45 seconds
Renegade rows
This challenging exercise targets the lats, rhomboids, and core muscles. To perform a renegade row, start in a plank position with a dumbbell in each hand.
Row the dumbbell to your chest and repeat afterwards.
Repeat with the other arm.
- Sets: 3-4
- Reps: 8-10 per arm
- Rest: 30-45 seconds
Cool-down Back HIIT workout
Cool-down exercises are an essential part of any workout routine, including a back HIIT workout.
The main function of the HIIT workout is to increase your heartbeat and build your cardiovascular muscles.
So, after performing a Back HIIT workout your heartbeat will feel like a bullet train so to decrease it, cool down exercise will help.
Here are some effective cool-down exercises that can be incorporated into a back HIIT workout:
Cat-Cow Stretch
This stretch is great for releasing tension in the back and improving spinal mobility.
To perform this, make a position with your hands and knees on the ground and your wrist directly under your hips.
Slowly inhale and Arh you’re back looking toward the ceiling. Exhale and round your back facing downwards.
Repeat for 7-10 reps.
Child’s Pose
This stretch is great for releasing tension in the lower back and hips.
To perform this, sit back on your heels and stretch out your arms forward. Keeping your head down. Hold there for 15-20 seconds.
Standing Forward Bend
This stretch is great for releasing tension in the upper and lower back muscles.
Stand with your feet hip-width apart, then slowly bend forward and reach toward your toes. make sure your knees are slightly bent. Hold there for 30-40 seconds.
Research has shown that standing forward bend stretches can help improve overall flexibility and reduce the risk of injury (3).
Shoulder Rolls
This exercise is great for releasing tension in the upper back and shoulder muscles.
To perform this stand straight on your feet facing forward, then roll your shoulders circularly for 30-40 seconds.
Same with the opposite direction.
Tips For Preventing Injury During A Back HIIT Workout
Here are some tips to prevent injury during a Back HIIT workout:
- Warm up before starting your workout. This can include light cardio, dynamic stretching, and foam rolling. Warming up the body helps to increase the flow of blood in the muscles and reduce the risk of injury.
- Use proper form when performing exercises. This includes maintaining a neutral spine, engaging the core, and keeping the shoulders down and back. Poor form can lead to muscle imbalances, strain, and injury. It’s essential to ensure that you know the proper form before jumping into the exercises.
- Start with lighter weights and gradually increase the intensity.This helps the body to get prepared for lifting heavy weights, as with lighter weights you will keep your form correct. Therefore, it’s crucial to progress slowly and listen to your body.
- Listen to your body and take breaks when needed. Pushing through pain or fatigue can lead to injury. It’s essential to be aware of your body’s limits and take rest when required. This helps to prevent overuse injuries and ensures that your body recovers in time for the next workout.
- Cool down after finishing your workout. This can include static stretching and foam rolling to help reduce muscle soreness and improve recovery. The cool-down period is as crucial as the warm-up period.
Conclusion
In conclusion, a back HIIT workout can be an excellent way to target the major muscles of the back while also improving cardiovascular fitness.
By blending these amazing back exercises with a high-intensity interval training format, you will maximize the benefits of your workout. While in a shorter period.
It is very important to warm up before doing any type of exercise to prevent injury.
With consistency and proper technique, a back HIIT workout can help you build a strong and toned back while improving overall health and fitness.