HIIT, or high-intensity interval training, combines short bursts (a.k.a. “intervals”) of strenuous exercise that increases the heart rate, alternating with shorter periods of gentle exercise or rest.
There are two important distinguishing factors for HIIT. First, it should ideally get your heart rate up to at least 80% of its maximum capacity for anywhere from one to five minutes. HIIT workouts are typically short. As a general rule, the more intense the workout, the shorter the duration of the workout interval. But there are no absolute, hard-and-fast rules about the duration of intervals, or how long they should be in total. The principle is pushing your heart rate higher than a constant-paced, steady-state workout would.
Second, the rest time between intervals should be equal to or less than the exercise time.
Types of HIIT Training
1. Tabata
In the classic TABATA HIIT format, you engage in only two exercises: give your all for 20 seconds on the first, pause for 10 seconds, and then push hard for another 20 seconds on the second exercise. Repeat until the 4 minutes elapse.
2. For Endurance-based HIIT
Begin by establishing your baseline – a comfortable pace you can sustain for 30 minutes to an hour. Then, transition it into a HIIT session by adopting a 1:1 work-rest ratio: one minute of intense exercise followed by one minute of gentle exercise or rest. After a proper warm-up, elevate your workout intensity above your baseline pace for one minute, then revert to your baseline pace for another minute. Gradually, as you progress, extend your high-intensity intervals, aiming for three to four minutes with just one minute of rest.
3. In Resistance circuit-based HIIT
Start by determining your baseline with three to five exercises you can perform correctly. Suitable exercises include push-ups, ring rows, back extensions, goblet squats, and standing Russian twists. Alternate between exercises with short rest intervals, typically resting for 30 to 60 seconds per one to two minutes of work.
4. Micro-intervals
Both the workout and rest periods are under a minute, preventing lactic acid build-up in the blood as rapidly as other interval training methods
The Benefits of HIIT Workouts
High-Intensity Interval Training, or HIIT, has gained popularity in recent years as an effective way to get a quick and intense workout. Whether you’re short on time or looking to maximize your calorie burn, HIIT workouts offer a variety of benefits.
1. Efficient and Time-Saving
One of the main advantages of HIIT workouts is their efficiency. Traditional workouts often involve spending long periods at a moderate intensity. In contrast, HIIT workouts are designed to be short and intense, typically lasting between 10 to 30 minutes.
During a HIIT workout, you alternate between periods of high-intensity exercise and short recovery periods. This allows you to get the same if not more, benefits in a fraction of the time. HIIT workouts are perfect for those with busy schedules or anyone looking to fit in a quick workout during their lunch break or before work.
2. Increased Calorie Burn
HIIT workouts can be incredibly effective if you’re looking to shed some extra pounds. The high-intensity intervals push your body to its limits, causing it to burn more calories both during and after the workout.
Studies have shown that HIIT workouts can increase your metabolic rate for hours after exercise, resulting in a greater calorie burn throughout the day. This phenomenon, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), is one of the reasons why HIIT is so effective for weight loss.
3. Cardiovascular Health
In addition to burning calories, HIIT workouts also provide excellent cardiovascular benefits. The intense bursts of exercise increase your heart rate, improving your cardiovascular fitness over time.
Regular HIIT workouts can help lower your resting heart rate, reduce blood pressure, and improve overall heart health. This type of training is just as effective, if not more, than traditional moderate-intensity cardio exercises.
4. No Equipment Required
Another great aspect of HIIT workouts is that they can be done with little to no equipment. Many HIIT exercises use only bodyweight movements, making them accessible to everyone regardless of their fitness level or access to equipment.
Whether you’re at home, in a hotel room, or at the gym, you can easily incorporate HIIT workouts into your routine. This versatility makes HIIT an excellent choice for those who prefer to exercise without relying on expensive equipment or gym memberships.
5. Increased Endurance and Stamina
Regular HIIT workouts can help improve your endurance and stamina. The intense intervals challenge your body to work at its maximum capacity, pushing your limits and increasing your overall fitness level.
Over time, you’ll find that you’re able to push harder and sustain higher-intensity exercises for longer periods. This increased endurance can benefit not only your workouts but also your daily activities, making tasks like climbing stairs or carrying groceries easier.
Conclusion
HIIT workouts offer a variety of benefits, making them an excellent option for those looking to get a quick and intense workout. From time-saving efficiency to increased calorie burn and improved cardiovascular health, HIIT can help you achieve your fitness goals in less time.
Remember to start slowly and gradually increase the intensity of your workouts to avoid injury. As with any exercise program, it’s important to listen to your body and consult with a healthcare professional before starting a new fitness routine. Also don’t forget to subscribe to our upcoming newsletter and check our post before this one!
