What is HIIT (High Intensity Interval Training) and its Benefits?8 min read

Have you heard the buzz about the new workout craze called HIIT? It’s short for High Intensity Interval Training and it’s all the rage right now!

HIIT involves switching back and forth between super intense exercises and quick breaks or lower intensity workouts.

This article is here to dive into all the reasons why HIIT is so popular and the amazing benefits it can bring you.

HIIT is the ideal technique to advance your fitness regardless of your current fitness level, whether you’re a seasoned veteran or just getting started.

What is HIIT workout?

A workout style that has grown in favour recently is known as high-intensity interval training, or HIIT.

Typically lasting 10 to 30 minutes, this type of exercise entails short bursts of intense activity that alternate between high and low intensity intervals.

HIIT can be done with little to no equipment and has been proven to be more effective than conventional cardio exercises like jogging. You’ll be pushing yourself to the limit during your work intervals in HIIT.

Even though the workout is short, HIIT still brings many health benefits, probably even more than other moderate-intensity workouts.

This principle of HIIT can be applied to all kinds of exercises. For example, in cycling with a stationary bike, you can include 30 seconds of high intensity movement by cycling as fast as possible with high resistance, and then followed by a slow pace with low intensity for 1 minute.

Then repeat for another 5-6 sets or for a specific period of time to get a 20 minute High Intensity Interval Training workout, for example.

Another illustration of HIIT is when you run, you can sprint for 20 seconds, then rest or jog for 40 seconds. Repeat this for another 5-6 sets. You get a simple HIIT session there with no equipment.

To get a full body HIIT workout at home with little to no equipment, you can incorporate movements such as burpees, push ups, jump squats, bear crawls, and high knees. Eliminate the jumping to make it a low impact workout while still getting the high intensity.

Keep in mind that the rest period in HIIT is essential to prepare your body, so you can push your body to the max during the high-intensity spurts.

How to do High Intensity Interval Training?

You should keep in mind the following advice If you wish to start HIIT:

• Start out cautiously and work your way up to longer HIIT sessions. It’s crucial to ease your body into HIIT because it’s more intensive than other training styles.
• Make sure that you’re taking adequate rest periods in between HIIT intervals. This will help you push your body harder during the high-intensity intervals.
• Listen to your body. Reduce the intensity if you believe you can no longer maintain it at a high level. Keep in mind that the goa is to strain yourself, but not to the point of harm.

You can incorporate HIIT to any kind of movement that you like. The basic is to spend a few seconds, about 20-30 seconds doing the movement as hard as you can, and then rest for 40 seconds to 1 minute.

In the fabulous world of High Intensity Interval Training, you can spicily mix weights and cardio-based exercises. Imagine performing stunningly tough exercises with heavy dumbbells, mesmerizing kettlebells or even your own bodyweight with pushups, squats and lunges! As long as you can make lightning-fast motions, the sky is the limit. It’s all about breaking limits and having a blast!

Therefore, you’d want to avoid exercise such as bench press or lat pull. However, ask yourself again what your fitness goal is.

If you want to build muscle, then proper weight training is still preferable. although, squeezing a session of HIIT won’t hurt and might be even more beneficial to your overall health.

The difference between HIIT and cardio

The two types of exercises, HIIT and cardio, differ in the way they elevate your heart rate. With cardio exercises, you typically maintain a steady pace that keeps your heart rate at a certain level. While HIIT alternates between brief bouts of high-intensity exercise and rest or low-intensity exercise.

Your heart rate increases considerably when you perform HIIT because you are pushing your body to its absolute limit. This rapid increase in heart rate is what makes HIIT such an effective workout.

Another significant difference between HIIT and cardio is the way your body generates energy during each type of exercise. In cardio, your muscles use oxygen to break down glucose and generate energy. Exercise like this is referred to as aerobic exercise.

In contrast, when you perform HIIT, your body primarily uses your anaerobic pathways to break down glucose and generate energy.

These pathways do not require oxygen to generate energy, which allows your body to produce energy more quickly during high-intensity intervals.

This process also leads to an oxygen debt in your body, which your body repays during the recovery periods in HIIT exercises.

HIIT can provide a more intense workout that can help to increase overall fitness levels, burn fat, and build endurance. Cardio exercises and HIIT are both excellent for cardiovascular health.

What are the Benefits of HIIT?

Are you tired of boring workouts that don’t burn enough calories? Well, researchers have found that high intensity interval training (HIIT) is the answer to your problems!

With HIIT, you can kick your workout intensity into high gear and blast a whopping 25-30% more calories than boring low-intensity exercises. So if you’re looking to shed some pounds, HIIT is a fire-breathing dragon that can ignite your weight loss journey. Here are few benefits of HIIT:

• The sudden increase in heart rate during HIIT contributes to weight loss
• HIIT elevates metabolism for hours after the workout is completed
• Excess post-exercise oxygen consumption (EPOC) causes HIIT to be highly effective for burning fat
• HIIT increases VO2 max, allowing individuals to exercise for longer periods of time at a higher intensity
• HIIT provides the same advantages as cardio workouts in a shorter amount of time
• These workouts can be done at home without any equipment
• Low-impact HIIT workouts can be done by individuals with joint problems or injuries
• HIIT workouts with weights can be done by individuals who want to add strength training to their routine
• Incorporating these workouts into an exercise routine can lead to burning calories, increasing metabolism, and improving overall health and fitness levels.

Mistakes to avoid in HIIT

A lot of people get too excited to start HIIT that they go too hard too soon without proper form.

If you’re new to working out, it is best to start HIIT with bodyweight movements. As you gradually improve, then you can incorporate some weights.

Any exercise involving weights requires proper technique to avoid injuries, and it is harder for weights involvement in HIIT because you’ll have to go all out in your exercise, so make sure that you get the techniques and forms right.

Another mistake is not warming up properly. High-intensity workout requires proper warm-up to prepare your body. Do warm-ups that include mobility, such as hip opener, or even doing your HIIT movements but in a slower pace.

Additionally, these interval training workouts are meant to be done in a short period of time, usually 10-30 minutes.

Some people get too excited that they go for longer than that, but your body will not be able to take it. So, limit your HIIT exercise to 30 minutes max, and listen to your body to avoid injury.

Overall, to get the best maximum result to your overall health, it is crucial to mix up your workout routine.

You can do one or two High Intensity Interval Training workout per week, and then do other types of exercises for the other days. Also, remember to allow your body to rest. Include 1-2 full days to let your body rest and recover properly.

Frequently Asked Questions:

What are examples of high intensity interval training?

HIIT is a form of exercise which involves short bursts of intense activity that are followed by rest or low-intensity exercise. Here are some examples of HIIT exercises:

• Sprinting:

  Sprinting is a popular HIIT exercise. You can perform it on a track or treadmill, and alternate short bursts of all-out sprinting with periods of walking or jogging.

• Burpees:

  Burpees are a full-body exercise that combines a squat, push-up, and jump. You can do them in sets of 10-20 reps, followed by a brief rest period.

• Jumping jacks:

  Jumping jacks are a simple and effective HIIT exercise that can be done anywhere. You can perform them in sets of 30-60 seconds, followed by a rest period.

• High knees:

  High knees are a cardio exercise that involves running in place, lifting your knees up towards your chest as high as possible. You can do them in sets of 30-60 seconds, followed by a rest period.

• Battle ropes:

  Battle ropes are heavy ropes that you can swing in different patterns to work your upper body and core muscles. You can do them in sets of 30-60 seconds, followed by a rest period.

Remember to warm up properly before starting any HIIT exercise and cool down afterward. As you’re unwinding, pay attention to your body.

To boost resistance and intensity, weights like dumbbells or kettlebells can be utilized in HIIT activities. For people with joint discomfort or injuries, low-impact HIIT exercises like swimming or utilizing an elliptical machine can be a viable alternative.

What are 3 types of HIIT workouts?

There are many divergent forms of these interval training workouts, however, here are three commonplace ones:

Tabata: Tabata is a certain genre of workout that encompasses 20 seconds of intense exercise chased by 10 seconds of break, reiterated for a sum of 8 rounds (4 minutes). You can do any workout, such as sprints, burpees, or squats to perform this.

Circuit Training: It comprises of executing a sequence of exercises sequentially with slight to no rest in between. Each exercise is typically performed for a set duration or number of repetitions prior to advancing to the next one. This workout can be done with various exercises, such as lunges, push-ups, and mountain climbers.

Cardio intervals: It involves switching between high-intensity cardio exercises like running or jumping jacks and lower-intensity recovery exercises like walking or jogging. As an example, one could sprint for 30 seconds, then walk for 60 seconds, iterated for multiple rounds.

It’s indispensable to retain that there are numerous techniques to frame a High Intensity Interval Training workout, and the most efficacious workout will rely on your personal objectives and fitness level.

Is HIIT a good way to exercise?

HIIT is definitely a rocking way to get your sweat on! With HIIT, you’re lookin’ at short bursts of hard-hitting exercise followed by rest or low-key exercise.

Let me tell you, that it’ll get your heart pumping and burning calories like nobody’s business. In fact, it can be even more effective than your traditional cardio workout.

Even better, you can adapt HIIT to your level of fitness and can perform it with little to no equipment almost anywhere.

The fact that it is so simple and readily available to so many individuals makes sense. A study found that HIIT can also significantly improve your insulin sensitivity, blood pressure, and cholesterol levels.

It is not ideal to do this type of training if you are sick or injured. Don’t forget to warm up properly, and pay attention to your body, take breaks when necessary.

Conclusion:

In summary, High Intensity Interval Training (HIIT) consists of brief bursts of intensive activity interspersed with rest or low-intensity exercise periods.

HIIT can be done with little to no equipment and is more effective than conventional cardio exercises like jogging.

HIIT can help build endurance, burn fat, increase metabolism, and improve overall health and fitness levels.

It provides the same benefits as cardio workouts in a shorter amount of time. HIIT is a good workout option for weight loss enthusiasts and can be done at home without any equipment.

Beginners should start cautiously and work their way up to longer HIIT sessions while taking adequate rest periods in between HIIT intervals. These workouts can be customized to incorporate any kind of movement to get a full HIIT workout.