High-Intensity Interval Training - What It Is, How to Do It
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In today's fast-paced world, finding an effective and time-efficient workout routine is a priority for many. High-intensity interval Training, commonly known as HIIT, has emerged as a popular fitness regimen that offers incredible benefits in a short amount of time. In this blog, we'll delve into what HIIT is, how it works, and how you can get started with your own HIIT workouts.
What is HIIT?
High-Intensity Interval Training is a type of cardiovascular exercise that alternates between short bursts of intense effort and brief recovery periods. These intense intervals, lasting anywhere from 20 seconds to a minute, are typically performed with maximum effort, pushing your heart rate close to its peak. The recovery periods, on the other hand, allow you to catch your breath and lower your heart rate before the next high-intensity round.
The core principle of HIIT is to push your body to its limits during intense intervals, leading to an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This effect can increase your metabolism and calorie burn for hours after your workout, making HIIT a highly efficient way to burn fat and improve fitness.
How to Do HIIT?
Now that you understand the basics of HIIT, let's go over how to create and execute your own HIIT workout:
HIIT workouts can incorporate various exercises, such as sprints, burpees, jumping jacks, mountain climbers, and bodyweight exercises like squats and push-ups. Select exercises that you enjoy and that target different muscle groups.
Choose the timings of your rest and recovery intervals. This may be different for everyone and depends on your body’s endurance. A common ratio is 1:2, with 30 seconds of intense effort followed by 60 seconds of rest. Experiment to find what works best for your fitness level and goals.
Always begin with a proper warm-up to prevent injury. Spend 5-10 minutes doing light aerobic exercises, such as jogging in place or jumping rope, followed by stretching to prepare your muscles. Don’t be tempted to directly jump into highly intense workouts.
Perform your chosen exercises during the high-intensity intervals, giving it your all. You should maintain good form and proper technique throughout the workout. The main goal of HIIT is to elevate the heart rate and push yourself to the limits. If the intensity is too much for your body, take a breather and regroup. Start with slightly lower intensity. The aim is to find your sweet spot.
During the recovery period, catch your breath and allow your heart rate to drop. Use this time to mentally prepare for the next high-intensity round.
Continue this cycle for 15-30 minutes, depending on your fitness level and available time. As you progress, you can increase the duration and intensity of your HIIT sessions.
After finishing your HIIT session, cool down with stretching or yoga to improve flexibility and reduce muscle soreness.
Benefits of HIIT
HIIT has gained popularity because it offers numerous benefits like:
HIIT can deliver impressive results in a short amount of time, making it ideal for those with busy schedules.
The afterburn effect helps you burn more calories even after you've finished your workout.
HIIT can enhance your cardiovascular fitness, reduce the risk of heart disease, and lower blood pressure.
Millions of fitness enthusiasts use HIIT for weight loss and management. It burns fat and helps achieve lean and toned muscles.
You can adapt HIIT to your fitness level and preferences, whether you prefer bodyweight exercises, weights, or cardio activities.
High-Intensity Interval Training is a powerful tool for achieving your fitness goals efficiently. By incorporating HIIT into your exercise routine, you can experience improved cardiovascular health, increased calorie burn, and faster progress. If you want to start engaging in HIIT workouts right away, download the FITPASS app and find the best HIIT workout near you. You can also sign up for a FITOACH membership and let our AI assistant design a HIIT workout suited to your needs.
Four popular types of high-intensity interval training are burpees, jumping jacks, high knees and mountain climbers. There are many other HIIT workouts you can also engage in.
The unique advantage and effectiveness of HIIT means that even a short 20-minute workout per day is enough to see results.
Five benefits of HIIT workouts are:
- Improved heart health
- Weight loss
- Workout efficiency
- Increased calorie-burn
- Most HIIT workouts can be done without equipment
For any intense workout, we always recommend having rest and recovery days to prevent overworking. Practice HIIT workouts for 3-4 days a week for optimum results.
Interval training involves alternating between high-intensity exercises and low-intensity recovery periods. For example, sprint for one minute, then walk for two minutes. Repeat this cycle for about 20-30 minutes. This approach enhances cardiovascular fitness and burns more calories efficiently.
Interval training can increase the risk of injury due to its intense nature. It may cause significant muscle soreness and fatigue, especially for beginners. Additionally, it's not suitable for everyone, particularly those with certain medical conditions, without professional guidance.
