If you’re like most people, you’re always looking for ways to get more out of your workouts.
You want to make sure that you’re doing everything possible to burn more calories, build more muscle, and get more out of each and every workout.
One way to do this is to incorporate the HIIT principle into your workouts.
HIIT, or high-intensity interval training, is a type of training that alternates between periods of high-intensity effort and lower-intensity effort.
HIIT workouts can be tailored to any fitness level, and they can be done with any type of equipment.
All you need is a way to measure your heart rate and a timer.
HIIT workouts are typically shorter than traditional workouts, but they’re much more intense. This means that you can get a great workout in a shorter amount of time.
If you’re looking for a way to improve your workouts, HIIT is a great option.
HIIT is defined by the American College of Sports Medicine (ACSM) as exercises that raise your heart rate to 80 to 90 percent of your individual maximum capacity.
The fundamental idea behind the workout is that the more intense a movement is, the shorter its length must be.
HIIT improves overall fitness.
The 3 Stages of HIIT
- Plyometric movements. These are powerful, explosive movements that require us to use our body to create the maximum amount of force in the shortest amount of time, for example, jumping or sprinting
- Compound Exercises
- High Intensity
- Allocated Rest.
Why Is HIIT So Effective?
HIIT significantly stresses muscular tissue metabolically. The body will produce increased amounts of human growth hormone, testosterone, and insulin-like growth factor-1 as part of the repair process to repair damaged muscle proteins, which results in an increase in muscle volume and definition.
The Disadvantages of HIIT
- High-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity
- It can make you dizzy
- It will make your muscles sore
- You have a higher risk of injury.
How should a beginner start HIIT?
Here is a basic HIIT running routine to get you started. Run/jog quickly for 30 seconds. For two minutes, slowly jog or stroll.
Aim for another 30-second run or jog after you have rested. Continue for roughly ten “push/rest” cycles or until you become fatigued.
Recommendations for General Fitness Training with a high level of intensity, such as HIIT, should last 75 minutes per week, or at least 20 minutes per day for at least three days.
Or a mix of aggressive and moderately intense exercise.
How long should HIIT last?
A HIIT workout should typically last 30 to 60 minutes, including warm-up and cool-down periods. Normally, the 15-20 minute high-intensity section of the workout should be completed.
HIIT Training Examples
- Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for 2–4 minutes
- After jogging to warm up, sprint as fast as you can for 15 seconds
- Perform squat jumps as quickly as possible for 30–90 seconds.
Is HIIT good for health?
In fact, according to one study, HIIT can deliver the same health advantages as continuous, moderate-intensity exercise in half the time.
Other studies demonstrate the value of HIIT for lowering resting blood pressure, raising VO2 max, reducing body fat, and other advantages.
4 minutes may not seem like much, but when each 20-second bout is performed at the greatest degree of effort, 4 minutes is all that is required for a wonderful workout!
It asks for 20 seconds of work followed by 10 seconds of recuperation, repeated eight times in succession.
Exercises That Count as HIIT
HIIT is a form of cardiac workout that combines short bursts of extremely high intensity with equal or longer rest intervals.
Think sprinting for 30 to 60 seconds, then strolling or moderate jogging for a minute or two. An HIIT workout can be completed in as little as 10 minutes of cycle repetitions.
He advises beginners to begin with a 1:2 work-to-rest ratio. “That means you work hard for 20 seconds, then rest for 40 seconds.”
As you advance, aim for a work-to-rest ratio of 1:1. For instance, the 60/60 ratio discussed earlier, or 20 seconds of exercise followed by 20 seconds of rest.
Why HIIT is better than cardio?
HIIT is undoubtedly more effective at reducing weight and burning calories. The main justification is anaerobic exercise. Both during exercise and afterward, it burns more calories than cardio.
The afterburn effect, also known as the excess post-exercise oxygen consumption (EPOC) effect, is a phenomenon.
Numerous studies have demonstrated that HIIT workouts can have equivalent cardiovascular benefits to more conventional, steady-state workouts like running or cycling, according to Kusmiesz.
After HIIT: What Happens to Your Body?
According to her, “the amount of calories your body burns during and after your exercise session” is increased by HIIT.
Additionally, “your metabolism tends to rise, allowing you to use fat as fuel,” she continued. As a result, you burn more fat that has been stored and can perhaps lose weight or at least some body fat.
People in the following categories ought to probably stay away from HIIT exercises, at least until their health improves: People who have suffered a great deal Those who are expecting Women who are one to three months postpartum or younger.
Why am I gaining weight from HIIT?
More weight equates to more muscle. You will gain more muscle mass if you perform HIIT workouts with weights as opposed to someone who does not.
Muscle is harder to perceive than fat, especially early on in your weight loss journey.
Although HIIT is a fantastic, safe, and effective workout, you don’t have to do it every day. Limit yourself to three times a week.
You’ll still get the advantages and give your body enough time to heal completely. You may perform HIIT and strength training exercises at any moment with Aptiv.
HIIT Training Examples
- 50 Sit-Ups. Lay on your back, knees bent, with your feet on the floor (a)
- 40 Jump Squats. Stand with feet shoulder width apart, arms at your sides
- 30 Push-Ups
- 20 Split Jumps (Jumping Lunges) .
- 10 Tricep Dips
- 30 sec Burpees.
HIIT is a form of aerobic exercise that consists of short bursts of very high intensity exercise separated by equal or longer rest intervals.
Think sprinting for 30 to 60 seconds, then strolling or moderate jogging for a minute or two. You may finish an HIIT workout in just 10 minutes of cycle repetitions.
How do you structure a HIIT workout?
30 seconds of low-intensity activity is followed by 20 seconds of moderate effort and 10 seconds of all-out, high-intensity work.
A bodyweight exercise would consist of a high plank for 30 seconds, 20 steady-pace push-ups, and 10 explosive push-ups to conclude.
In summary, high-intensity activities (HIIT, sprinting, etc.) largely rely on the phosphagen (anaerobic) energy system and quick glycolysis (anaerobic). As the duration grows, the intensity must drop, gradually moving from the anaerobic to the aerobic energy systems as glycolysis proceeds.
HIIT is defined by the American College of Sports Medicine as exercises that raise your heart rate to between 80 and 90 percent of your maximum capacity.
Cycle repetitions can be used to complete a high-intensity interval training workout in as little as 10 minutes. The more difficult the workout, the shorter it should be.
Short bursts of very intense exercise separated by equal or longer rest intervals make up the aerobic training technique known as HIIT.
It can aid in weight loss and metabolism-boosting weight loss because it burns more calories than cardio. For optimal results, keep it to three times per week.