High-intensity interval training, also called HIIT, is one particular way of getting the most out of your physical training. This type of training involves interchanging high-intensity physical activity with lower intensity workouts at regular intervals. HIIT is usually aerobic in nature.
The lower intensity work could simply mean just taking short rests or it means just less intense exercise. It could also be anaerobic exercises, like weight lifting, or just low-intensity cardio exercises like a slow walk on a treadmill.
Usually, the HIIT combo refers to any aerobic workout, like running, cycling, treadmill, elliptical, etc. which causes one to exert maximum effort over very short periods. HIIT training isn’t as well accepted as the typical everyday cardio exercises. This is probably because it is a lot more difficult to pull off so most people would rather just stay away from it. However, one thing we must be aware of is that HIIT is a great way to really burn body fat, especially those last few very stubborn lbs. of fat on the chest and the abdomen.
So how can you use HIIT?
While this is the regular training for most athletes as this helps to improve their performance, HIIT can also be applied in our everyday workout programs to help us burn fat, improve strength, and to start making quick gains in whatever exercise program we’re into.
If you’re wondering how you can incorporate this into your workout routine or for how long you should engage in it, then you should just be aware that one single HIIT workout a week will make a noticeable difference in your fitness results, just make sure you’re intense. So we can say the bar has been set very low, however, you don’t need to restrict yourself to once a week. The more you engage it, the faster the results you get from it.
Also, you should know that there isn’t anyone generally accepted formula that talks about how you should split the time in between the high and the low workouts or the duration of each. Just make sure you’re doing enough HIIT to get you out of breath. There are those that recommend varying the duration of each activity and the periods for rest, there are those who recommend sticking to definite time intervals for each activity and for rest.
Normally, the recovery period or low-intensity workout time would be longer than the HIIT session. Some recommend it’s twice as long but whatever the case, just make sure your heart fully recovers with the low-intensity part before you begin with the high intensity again.
A good example would be doing 10 one-minute sprints on a treadmill with a rest of about 2 minutes in between the sprints. Doing this often, say twice or three times every week improves your muscle performance the same as someone else who takes regular jogs (either outdoors or indoors) twice or thrice every week.
Why is HIIT Important?
Some studies have shown that similar muscular variations and the release of chemicals and enzymes that occur when you engage in regular resistance exercise also occur when you engage in HIIT. The only difference which is kind of an advantage is that you don’t have to work for as long as you would with regular resistance exercises to achieve them.
There are several ways you can incorporate a HIIT into your regular workout program. Below are a few examples of HIIT programs you can easily adapt into your routine to get things started:
High-Intensity Interval Workout Method:
- 3 – 5 minutes warm-up (low activity, maybe light jog then gradually increasing at the end of the warm-up period)
Followed by
- 45 seconds high-Intensity activity (sprints, fast-paced cycling, jogging on the spot, etc.), then 1-minute low-intensity activity (slow jog, slow walk or just standing up straight).
OR
- 60 seconds high-intensity activity, 2 minutes low-intensity activity
- 90 seconds high-intensity activity, 3 minutes low-intensity activity
- 120 seconds high-intensity activity, 4 minutes low-intensity activity
- 90 seconds high-intensity activity, 3 minutes low-intensity activity
- 60 seconds high-intensity activity, 2 minutes low-intensity activity
- 45 seconds high-intensity activity, 1-minute low-intensity activity
- 3 – 5 minutes cool-off
A typical example of a simple HIIT routine you can adopt can go as thus:
- 3 – 5 minutes warm-up (light jog, slow walk, body stretch, gradually increasing at the end of the warm-up period)
- 1 minute moderate or high-intensity activity followed by 1-minute low intensity (repeat 6-8 times)
- Then 3 – 5 minutes cool down (light jog, low activity, gradually decreasing by the end of the cool-down period).
You can repeat over and over again for as long as your breath can hold you
HIIT has been shown to produce great workout results in less time but just like every other workout routine, you have to be the one to decide what works best for you.
You don’t have to stop what you’re doing if it’s already working for you. If this approach is too complex or difficult for you, then only take out parts you think you can work with and leave the rest for someone else.
Some people like to take the short route while others prefer the long ride home.
In the end, we’re all still going to arrive at the same destination.
However, by using HIIT, you get to maximize the benefits you get from the time set aside for your workouts and it also helps to improve muscle mass, burn fat, and improve strength.
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.