Introduction
Designed to deliver the benefits of a complete workout in a fraction of the time you normally spend on your training! Enter High-Intensity Interval Training (HIIT): Where efficiency and effectiveness collide. In this article, you’ll take a look at why HIIT has gained popularity among your fellow fitness enthusiasts, what separates it from other forms of training, how to perform a HIIT session, along with tips on how to start implementing HIIT in your training.
What is HIIT?
HIIT (High-Intensity Interval Training) involves a series of short bursts of high-effort exercises with intervals of rest or low-intensity movements. There is a lot of potential to adapt workouts and make them a high-intensity cardiovascular workout to be carried out in a short amount of time, thus improving your fitness level.
How Does HIIT Work?
HIIT is based on the idea that you work hard, fast, and for short periods of time, and then you’ll have short recovery times. This pattern of alternating high and low intensities is important for:
- Increased Metabolic Rate: Your metabolism is elevated both during and after your HIIT session, which is referred to as the ‘afterburn’ effect or excess post-exercise oxygen consumption (EPOC).
* Best Cardiovascular Fitness: HIIT is an all-out effort from your heart and lungs, making them better at their job as well! - Burn fat: HIIT burns more calories in a shorter period so helps to burn fat much quicker
“I encourage everyone to seek out what type of hit training is right for them,” because HIIT is efficiency: “It can be a powerful tool to enjoy all the benefits of a traditional plan in an efficient amount of time.”
Benefits of HIIT
What is attracting more and more people towards HIIT? Here are the core reasons for its rising popularity.
Time Efficiency
Time-saving The biggest reason to be a HIIT fan is all about time. When you’re pressed for time, extended sessions aren’t always feasible, but that doesn’t mean you have to forego exercise altogether — HIIT sessions are often only 15 to 30 minutes long, and can be just as effective, or more, than an hour of steady cardio.
Versatility
HIIT can be adapted to different activities, whether you prefer running, cycling, or bodyweight exercises. This makes it really easy to do some type of routine in anyway that you need and want.
Increased Calorie Burn
The high-intensity bursts of activity during HIIT create a higher calorie burn than traditional methods of working out. Because HIIT can boost your metabolic rate for hours after working out, you keep burning calories even while you rest.
Heart Health
HIIT– incorporate this into your fitness plan and you will be all set for heart health. HIIT can reduce blood pressure and increase sensitivity to blood sugar, which can lead to major cardiovascular benefits in the long run.
Getting Started with HIIT
Excited to dive into HIIT but not sure what to do? Here, a step-by-step guide to your own Kettlebell class: tailoring a session to your FITNESS LEVEL and goals.
Choose Your Exercises
Pick activities that raise your heart rate and are high-intensity modifiable. Examples include sprints, bike, jump squats, or burpees. Do a little of this and a little of that to keep the interest.
Structure Your Intervals
A standard HIIT workout would be a 2:1 work-to-rest ratio:
- Novice: 20 seconds of high-intensity exercise with 40 seconds of rest.
** Intermediate Level: 30 seconds of high intensity, followed by 30 seconds of rest. - Intermediate Level: 30 seconds of high-intensity exercise, resting for 30 seconds.
Safety Tips
The first priority with any high intensity exercise program is Safety:
- Make sure to warm up enough before starting to activate your muscles.
- Pay attention to the proper form to avoid injuries.
- Listen to your body and take a step back if you need to.
- Drink enough water before, during, and after your workouts.
How to Add HIIT to a Routine
Personal Experience
When I started doing HIIT as part of my weekly routines though, not only did I feel more energetic overall, but I also noticed my clothes fitting better. I was able to structure my fitness around HIIT two to three times a week, which streamlined my fitness without sacrificing effectiveness.
Juggling With Other Pursuits
Whatever fitness regimen you pursue, it must have balance. Add HIIT to strength training, yoga, or other low-impact exercises to help balance muscle recovery and prevent overtraining.
Conclusion
HIIT stitches together huge benefits from short, intense sessions. HIIT is a simple and easy way to lose weight, save time, and improve cardiovascular health. If you’re ready for a fitness overhaul, give HIIT a go and see the amazing results for yourself. So get started — book in your first HIIT workout today and experience the benefits for yourself!
Want to burn and build your endurance without sweating it for hours at the gym? Get started with HIIT today!
