fitness routine Archives

April 7, 2025 By GOQii Leave a Comment

What is High-Intensity Interval Training?

HIIT, or High-Intensity Interval Training, is a training technique where you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

This type of training gets your heart rate up and keeps it up, which helps burn more fat in less time. The key is the ratio of intense work to recovery. A great starting point for beginners is a 1:2 work-to-rest ratio (e.g., 30 seconds of work followed by 60 seconds of rest). As you get fitter, you can progress to a more challenging 1:1 ratio (e.g., 30 seconds of work, 30 seconds of rest).

Because it’s so intense, it’s best to do HIIT 2-3 times per week on non-consecutive days to allow your body to recover. While the principles of HIIT can be adapted for many fitness levels, it’s always a good idea to consult with a doctor before starting, especially if you have any pre-existing health conditions.

A Quick & Correct HIIT Routine to Follow

This beginner-friendly routine uses a 1:1 work-to-rest ratio for a great cardio challenge. If you find it too difficult at first, simply increase your rest time to 60 seconds after each exercise.

Warm-Up (5 minutes) Never skip the warm-up.

Jogging in place (2 minutes)
Arm circles (30 seconds forward, 30 seconds back)
Leg swings (30 seconds per leg)
Bodyweight squats (10-12 reps)

The HIIT Workout (12 Minutes) Perform each exercise at maximum effort for 30 seconds, followed by 30 seconds of rest. Complete the full circuit two times.

WORK: 30 seconds of High Knees
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Jumping Jacks
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Burpees (or Squat Thrusts for a lower-impact option)
REST: 30 seconds of marching or walking in place
WORK: 30 seconds of Mountain Climbers
REST: 30 seconds of marching or walking in place

After completing all four exercises, rest for 1-2 minutes, then repeat the entire circuit one more time.

Cool-Down (5 minutes) Don’t forget to stretch after your workout.

Quad Stretch: Hold for 30 seconds per leg.
Hamstring Stretch: Hold for 30 seconds per leg.
Calf Stretch: Hold for 30 seconds per leg.
Chest Stretch: Hold for 30 seconds.

Intensity is the key. Push yourself during high-effort intervals and use recovery periods to catch your breath without coming to a complete stop.

Important Tips Before You Begin

Start slow and safe if you’re new to exercise
Maintain proper form and posture to avoid injury
Stay hydrated
Warm up before and cool down after each session
If you have any medical conditions (especially heart, joint, or respiratory concerns), consult your doctor first

Disclaimer: This article is intended for educational purposes only. Always consult with a doctor, physiotherapist, or certified trainer before starting a new fitness program.

February 26, 2025 By GOQii Leave a Comment

The Rise of Recovery: How Prioritising Rest Can Boost Your Fitness Goals

The Modern Fitness Paradigm: More is Not Always Better

In today’s fitness culture, there’s an unspoken belief that the harder you push, the better your results. High-intensity workouts, back-to-back training sessions, and relentless progress tracking have become the norm. But as more athletes, trainers, and wellness experts start to shift their approach, a new reality is emerging: recovery isn’t just important—it’s essential.

The era of glorifying overtraining is fading, making way for a smarter, more holistic approach to fitness that values recovery as much as the workout itself. It’s time to stop seeing rest as a break from training and start viewing it as a fundamental part of progress.

Why Recovery is the Secret to Better Performance

Many people associate ‘rest days’ with laziness, but true fitness gains happen during recovery, not just during training. Every time you push your body through a challenging workout, you create tiny tears in your muscle fibres. It’s not the workout that makes you stronger—it’s the repair process that follows. Without proper recovery, you’re not allowing your body to rebuild, which can actually make you weaker over time.

Let’s break it down:

Prevents Injury and Overtraining

Neglecting recovery can lead to chronic fatigue, burnout, and overuse injuries such as tendonitis, stress fractures, and muscle strains. When you allow your body time to heal, you reduce inflammation and strengthen tissues, lowering your risk of long-term setbacks.

Boosts Performance and Strength

Think of your body as a battery—if you’re always running on low charge, you’ll never reach your full potential. Rest days allow your muscles to restore glycogen levels, helping you come back stronger, faster, and more energised for your next session.

Supports Mental Well-being

The mind and body are deeply connected. Overtraining can lead to mood swings, increased anxiety, and even depression. Taking time to rest allows your nervous system to reset, improving mental clarity, focus, and motivation.

What Happens to Your Body During Recovery?

When you prioritise rest, your body initiates several key processes to optimise performance:

Muscle Repair & Growth – Tiny tears in muscle fibres rebuild stronger, leading to increased strength and endurance.
Hormonal Balance – Rest days regulate cortisol (the stress hormone) and boost testosterone and growth hormone for better muscle repair.
Improved Sleep Quality – Recovery lowers stress levels and helps you achieve deeper, more restorative sleep.
Reduced Inflammation – A well-rested body processes inflammation more efficiently, decreasing soreness and stiffness.

The Right Kind of Recovery: Passive vs. Active

Not all recovery looks the same, and finding the right balance is key to maximising results.

Passive Recovery (Complete Rest)

Sometimes, doing absolutely nothing is the best thing you can do for your body. This type of recovery is ideal after intense training sessions, competitions, or when dealing with extreme fatigue.

Full rest days
Deep sleep
Massage therapy
Cold therapy (ice baths)
Sauna & heat therapy

Active Recovery (Gentle Movement)

On lighter training days, low-impact movement can help reduce stiffness and promote circulation without overloading your muscles.

Walking or gentle hiking
Yoga & stretching
Swimming
Light mobility work
Foam rolling

How to Optimise Recovery for Maximum Gains

1. Listen to Your Body –
If you’re experiencing extreme soreness, chronic fatigue, or lack of motivation, your body is asking for rest. Ignoring these signs can lead to burnout.

2. Prioritise Sleep –
Sleep is the most effective natural recovery tool. Aim for 7-9 hours of high-quality sleep to support muscle repair, mental clarity, and overall health.

3. Fuel Properly –
Nutrition plays a vital role in recovery. Ensure your diet includes:

High-quality protein for muscle repair
Healthy fats to reduce inflammation
Complex carbohydrates to replenish glycogen stores
Hydration to flush out toxins and aid muscle function

4. Schedule Recovery Days –
Make recovery a planned part of your training, not an afterthought. At least one to two rest days per week should be non-negotiable, based on your training intensity.

5. Incorporate Mobility Work –
Stretching, foam rolling, and yoga can keep muscles flexible and improve range of motion, helping prevent injuries.

The Future of Fitness: Smarter, Not Harder

The fitness industry is evolving. More professionals are now embracing the concept of working smarter, not harder—and it’s paying off. Recovery is no longer seen as a luxury but a necessity for sustainable progress.

Instead of pushing through exhaustion, start recognising that rest is an essential component of success. By giving your body the recovery it deserves, you’re not only preventing injuries—you’re unlocking the full potential of your strength, endurance, and mental well-being.

Next time you’re tempted to skip a rest day, remember: rest isn’t weakness—it’s strategy. Prioritise recovery, and watch your performance soar.

Do you prioritise recovery in your fitness routine? Share your thoughts in the comments below!

#BeTheForce

June 16, 2024 By Shimpli Patil 3 Comments

Let’s dance…for a better health and a better you!!

How many of us look at dance as a form of exercise?

For me, the word “Dance” itself has so much of energy and power that it sets my pulse rate in motion. Dance is something that I have been doing since my childhood. As a child, I danced just for fun and enjoyment – little did I know about the positive changes it was creating within me.

Dance has several benefits, not only for our physical health but also for our emotional and mental health.

The best thing about dancing is that there is absolutely NO AGE LIMIT for it! It’s something that can be taken up early in life and still provide plenty of entertainment well after retirement. It’s the perfect example of “joyful workout”. While, we’re having fun grooving to music and meeting new people, we’re getting all the health benefits of a good workout.

Dance by large is an aerobic workout that speeds up your heart rate and keeps it up for an extended period. It also involves some movements that are typically anaerobic in nature. We nearly use every muscle in our body to perform certain moves, holds, lifts, squats, spins, jumps or leaps. In fact, we build and tone our muscles while dancing, making them stronger with each session.

A good warm-up for about 10 minutes is essential before starting the dance to get into the groove. Once you get into regular dancing, it ensures an increase in flexibility and agility as it involves stretching, bending and twisting.

Dance has innumerable benefits. Not only is it the best way to lose weight (provided the diet is correct), but it’s also been shown to be beneficial for heart health, blood pressure management, reduction of total blood cholesterol, especially LDL cholesterol (bad cholesterol), and increase in levels of HDL (good cholesterol).

I have been looking at dance not only as a way to get better in terms of physical health but mental health as well. It’s one of the best ways to release stress and get your endorphin levels (feel-good factor) up! Dance also helps you release all kinds of emotions. Whether it be happiness, sadness, anger, frustration, or boredom, it all gets expressed while you dance. It’s a creative outlet as well, where you create your own new moves and choose a variety of music.

So let’s get active!! Put on your dancing shoes, turn the music on, and dance. You may not have the best turns or neatest moves, but as long as you feel the rhythm, you’re a good dancer. I assure you that you’ll never get bored with this workout, as there is so much to explore in dance and try out new forms or steps. Of course, it’s way better than jogging on the same old treadmill every day.

Dance on, burn the calories and say good bye to a gloomy or lazy day!

Incorporating dance into your routine is a fun and effective way to enhance your physical and mental well-being. So, let the music move you and dance your way to a healthier, happier you! We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.