What is HIIT?
HIIT, or High Intensity Interval Training, is an excellent workout option for those who are looking to challenge their body and achieve their fitness goals in a shorter amount of time. HIIT workouts include short bursts of high-intensity activity that require your body to work at its maximum capacity, leading to numerous benefits for your fitness and health, including improved cardiovascular health, increased endurance, and more effective calorie burn. While HIIT workouts are challenging, they also push you to become stronger, which is empowering and motivating.
The concept of HIIT has been around since the early 1900s when Finnish athletes used interval training in running workouts. However, it wasn’t until the 1970s when the Japanese scientist Dr. Izumi Tabata developed the Tabata protocol, a specific form of HIIT that gained popularity in the fitness industry.
Since then, HIIT has become a widely popular and effective exercise method, used in various forms by athletes, trainers, and fitness enthusiasts worldwide. HIIT has been extensively studied and has been found to improve cardiovascular health, increase endurance, and burn calories effectively. It’s a versatile and efficient workout method that can be adapted to various fitness levels and goals, making it an attractive option for those looking to achieve their fitness goals in a short amount of time.
HIIT workouts involve short bursts of intense exercise followed by periods of rest or low-intensity recovery. The goal is to maximize your heart rate and burn calories quickly. Plus, HIIT can be done with minimal equipment and can be adapted to suit a variety of fitness levels and goals, making it a versatile and accessible workout option for almost anyone.
How Do I Get Started with HIIT Workouts?
If you’re interested in getting started with HIIT, there are several things to keep in mind.
First, it’s important to start slowly and gradually increase the intensity and duration of your workouts. It’s also essential to choose exercises that you enjoy and are comfortable with, as HIIT can be challenging, and you want to make sure you’re doing movements correctly to prevent injury.
Many gyms and fitness studios offer HIIT classes, which can be a great way to get started and receive guidance from a trained instructor. There are also many online resources available, including HIIT workout videos, and apps that can guide you through a variety of exercises.
How Often Should I Do HIIT Workouts?
In terms of frequency, how often you do HIIT workouts will depend on your fitness level and goals. For beginners, it’s recommended to start with one to two HIIT workouts per week and gradually increase as you gain strength, endurance, and become more comfortable with the movements and intensity.
It’s also essential to listen to your body and rest when needed to prevent injury and avoid overtraining. As you become more experienced with HIIT, you can increase the frequency and intensity of your workouts to continue challenging your body and achieving your fitness goals.
What Will HIIT Do for Me?
Getting your heart rate up during HIIT workouts can have numerous benefits for your fitness and weight loss goals. When you engage in high-intensity exercise, your body requires more oxygen to meet the increased energy demands. This leads to an increase in heart rate and breathing rate, which in turn increases your metabolism, allowing your body to burn more calories.
During HIIT workouts, your body also undergoes a process called excess post-exercise oxygen consumption (EPOC), or the afterburn effect. This means that even after you finish exercising, your body continues to burn calories at an elevated rate due to the increased oxygen demand, which can help with weight loss goals. Additionally, HIIT workouts help improve cardiovascular health by strengthening the heart and increasing its efficiency in pumping blood throughout the body. HIIT workouts can also improve muscular endurance and power, as well as increase your overall fitness level.
In terms of what’s happening in the body during HIIT activities, several physiological changes occur. During high-intensity exercise, your body releases hormones such as adrenaline and cortisol, which increase heart rate and breathing rate and help provide the energy needed to perform the exercise. These hormones also trigger the release of glucose into the bloodstream, providing energy for the muscles. At the same time, HIIT workouts also activate the body’s anaerobic energy systems, which rely on stored energy in the muscles rather than oxygen. This can lead to the production of lactic acid, which can cause a burning sensation in the muscles and make the workout feel challenging. In other words, FEEL THE BURN!
3 Reasons to Try HIIT
HIIT is highly customizable.
You can adapt your HIIT workouts to suit your specific fitness level and goals. Whether you’re a beginner or an experienced athlete, there are many ways to modify HIIT workouts to challenge yourself and achieve the results you want. For example, you can adjust the length and intensity of the intervals, increase the number of rounds, or change up the exercises to target different muscle groups. This customization not only helps you stay engaged and motivated in your workouts but also allows you to work out from anywhere, whether it’s at home, in a gym, or outdoors.
It will save you time.
Because HIIT workouts are typically shorter than steady-state cardio sessions, you can get a great workout in a shorter amount of time. This means that you can fit a HIIT workout into your day, even if you only have 20 or 30 minutes to spare. With minimal equipment needed, you can also do HIIT workouts anywhere, whether it’s in a hotel room, park, or at home. This accessibility and flexibility make HIIT a great choice for those who want to maintain their fitness routine, even when they’re on the go.
You’ll be less likely to get bored with your workouts.
HIIT workouts are always different. With so many different exercises and variations to choose from, you can switch up your workouts regularly to keep things interesting and challenging. This variety not only helps you stay motivated, but it also prevents your body from adapting to the same workout routine, which can plateau your progress. By continually challenging yourself with new exercises and intervals, you can continue to see results and improve your fitness level over time.
What Does a HIIT Workout Look Like?
A common HIIT workout routine follows this sequence:
Warm-Up:
5-10 minutes of low-intensity cardio, such as jogging or jumping rope, to gradually increase your heart rate and warm up your muscles.
Interval Training:
High-Intensity Interval: 20-30 seconds of all-out effort, such as sprinting or pedaling a stationary bike as fast as you can.
Low-Intensity Interval: 10-20 seconds of rest or low-intensity activity, such as jogging in place or walking.
Repeat the above 6-8 times.
As you become more experienced, you can increase the number of rounds, adjust the length of intervals, and vary the difficulty of the exercises.
Cool-Down:
5-10 minutes of low-intensity cardio, such as walking or stretching, to gradually lower your heart rate and prevent injury.
Safety
As you begin incorporating HIIT into your workout routine, pay attention to how your body feels. If you feel any pain, discomfort, or dizziness, stop the workout immediately and take a break. Listen to your body and adjust your workout accordingly. Over time and as your fitness level increases, you will begin to increase the intensity and length of your HIIT workouts. Remember to stay hydrated and incorporate rest days into your workout routine to allow your body to recover.
The Bottom Line:
HIIT is an effective and efficient workout method that can provide numerous benefits for your health and fitness goals. While it can be challenging, the benefits of HIIT make it a great choice for those who are looking to push themselves and achieve results quickly. By starting slowly and gradually increasing the intensity and frequency of your workouts, you can safely and effectively incorporate HIIT into your fitness routine.
