What is High-Intensity Interval Training? High-intensity interval training (HIIT) is like a fast-paced game of tag that only takes a few minutes to play. It’s a time-efficient way to get your heart pumping and get your body moving. It’s also a great way to torch calories if you’re looking to lose weight and get toned.
The HIIT workout is made up of short, intense bursts of exercise like sprinting, jumping, or high-intensity cycling. It can be done on its own or in addition to your regular workout routine. HIIT can be performed on most cardio equipment, and a great time-saving tip is that you can use HIIT equipment in your home without needing to find a gym or hire a personal trainer.
What does HIIT training achieve?
HIIT training is known for being an effective way to burn fat and lose weight fast. It works by increasing your metabolism, which makes it so you continue to burn calories at a faster rate even after the workout is finished. This is known as post-exercise oxygen consumption. The key to making HIIT work is to perform an intense workout that you can do in just 15 minutes. HIIT is a high-intensity exercise that’s challenging enough to work your muscles, but short enough to keep your heart rate elevated the entire time. It’s also great because it works for all major muscle groups.
How does HIIT training work?
There are many different types of interval training, but all of them share the same goal: to get your heart rate elevated and then lower it again. The pace of the activity dictates how long you work out and how hard you work out.
This is known as the length of the interval, and the exercise determines how intense it will be. HIIT training makes use of short, intense bursts of exercise followed by a short rest. The length of the interval is the duration of the activity, and the rest period is called the recovery period.
Some examples of interval training are:
- Sprints: Covering the distance in 30 seconds
- Jumping Jacks: Jumping 3 times, followed by a rest of 30 seconds
- High Knees: Jumping up, and down as high as possible for 30 seconds, followed by a 30-second break
Why is HIIT training so effective?
The key to making HIIT work is to perform an intense workout that you can do in just 15 minutes. HIIT is a high-intensity exercise that’s challenging enough to work your muscles, but short enough to keep your heart rate elevated the entire time. It’s also great because it works all major muscle groups.
HIIT is great because you get a quality workout and you can do it anywhere. No need to hire a personal trainer or go to a gym. Having 24/7 access to some form of exercise is something everyone can benefit from.
The downsides of HIIT training
There are a few things that might put people off if they’re not careful. The first is that you’ll definitely be sore the next day. For some people, this can be a good thing, as it means the workout has activated your muscles. For others, it might be a bad thing because you’ll be in pain, and it will take longer to recover.
The second is that you have to be okay with your diet being disrupted to reap the benefits of these intense workouts. This means you’ll need to make more food choices that fit into your macros. The third is that you’ll have to be okay with pushing your body to its limits. There might be a time when you’ll have more soreness and fatigue than usual after a HIIT workout.
How to do a HIIT workout
Find an HIIT program that works for you: (H3)
- Pick the main program that you can do for 8-10 weeks straight.
- Choose a couple of optional programs for when you want an extra challenge.
- Add new exercises to your program as needed.
Choose the right equipment:
- Use a heart rate monitor to track your intensity.
- Get a workout partner who will encourage you and push you to do your best.
- Use different types of equipment depending on your goals.
Tips for a successful HIIT workout
- Warm-up: 5-10 minutes on the cardio machine or on a bike or treadmill will help your muscles get ready for the workout.
- Warm down: 5-10 minutes of stretching is crucial after an HIIT workout.
- Go hard: Push yourself to the point of exhaustion.
- Recover: Always take a recovery day after a HIIT workout. It’s important to allow your muscles and body to recover from such high-intensity exercise.
- Choose the right workout:
- If you’re new to HIIT make sure you start at a low-intensity level.
- Start with short intervals: Another way to make sure you’re not overtraining is to start with short intervals that are manageable.
- Take it easy: Don’t let yourself get too exhausted.
Conclusion of What is High-Intensity Interval Training
High-intensity interval training is a great way to burn calories, boost your metabolism, and challenge your muscles. It takes just 15 minutes to perform and you can do it almost anywhere. It’s a great way to squeeze in some exercise while you’re at home, in the office, or even on the move with your busy schedule.
The main downside of HIIT is that it’s challenging. It’s intense, you can’t just jog for 15 minutes. You have to push yourself to the point of exhaustion, and even then you need to take a recovery day. You need to be okay with pushing your body to its limits. The good news is that you can still reap the benefits of HIIT even if you’re not a total gym junkie. It’s a great way to get a high-intensity workout in, even if you’re short on time.
Looking for another workout that burns the most fat? Here’s a list and you should take a look! What Workouts Burn the Most Fat? A Comprehensive List of Bodyweight & Other Exercise Routines