High-Intensity Interval Training (HIIT) emerges as a dynamic and time-efficient exercise strategy for women navigating the complexities of Polycystic Ovarian Syndrome (PCOS). By combining bursts of intense activity with brief recovery periods, HIIT maximizes calorie burn, enhances cardiovascular fitness, and optimizes metabolic function. In this article, we provide a tailored routine to support individuals in achieving their fitness goals and reclaiming their vitality.
Duration: 20-30 minutes
Frequency: 2-3 times per week
Description
- Warm-up: Begin with a 5-10 minute dynamic warm-up to prepare your body for intense exercise, including movements like jumping jacks, high knees, and arm swings.
- HIIT Intervals: Alternate between short bursts of high-intensity exercise (e.g., sprinting, burpees, or jump squats) and periods of active recovery (e.g., walking or jogging).
- Timing: Perform each high-intensity interval for 20-30 seconds, followed by 60-90 seconds of recovery.
- Total Rounds: Aim for 5-8 rounds of intervals, gradually increasing intensity or duration as your fitness improves.
- Cool Down: Conclude with a 5-10 minute cooldown of light cardio and stretching to promote recovery and prevent muscle stiffness.
