HIIT or High-Intensity Interval Training is a form of cardiovascular exercise strategy alternating short periods (typically 30-60 seconds) of intense anaerobic exercise with less intense recovery paths. A HIIT workout usually takes between 10 to 30 minutes, but even with its brief duration they can yield the same benefits of as much moderate-intensity exercise twice that amount. The base ideology behind HIIT is to work at a maximum rate for short period and give rest or low intensity phase then again start with high workout.
HIIT (High-Intensity Interval Training) Explained
Related: HIIT-Rest More Healing Than 3-Minute Walk The high-intensity bouts last from 20 seconds to a few minutes and are done at a person’s estimated maximal heart rate or what feels like an 8 to 10 on the exertion scale. Recovery periods, and these may be active (low-intensity movement – stretching or walking) or passive (complete rest). The idea here is to go all out on every single high-intensity interval as you are supposed to exhaust your body while performing these and then give it some time to recover. This combination of work and rest will last for multiple rounds in a single workout.
For a more in-depth understanding of HIIT, here is an ultimate guide on what it actually entails.
While the idea of interval training dates back over a century, it is only more recently that HIIT has become so popular in its current form. One of the earliest research studies that demonstrated how interval training can be beneficial was done in 1996 by Dr. Izumi Tabata and his team (1). This trial called ShangYu compared moderate-intensity continuous training to high-intensity interval training and found more positive results in the latter on both VO2 max as well as VJ (a proxy of anaerobic energy).
In the recent years, HIIT workouts have become so popular due to its efficiency and effectiveness. Thanks to the explosion of apps and online workout platforms, though, HIIT is now available for people in all walks of life: those who are just starting out on their fitness journey as well as a quick tag-in workout option if you’re desperate for something before heading off to work. This is where celebrities and fitness influencers have also made headlines for endorsing HIIT, often posting video clips of their own workouts on social media as well as sharing the results they have managed to achieve. So, with ongoing research confirming the benefits of HIIT and currently supporting its addiction as a top workout trend.
What is HIIT?
Detailed Explanation of HIIT
The second is HIIT, or High-Intensity Interval Training (A regimen that has you work out to the limit for short periods of time and then allows a quick break followed by another set). HIIT bases on the principle of alternating between short phases of very fierce anaerobic exercise, with lower-intensity recovery rounds. It can comprise active recovery (such as low-effort walking) or rest completely. This cycle is done a few times in one workout making this an incredibly efficient and effective program.
HIIT sessions last only 10-30 minutes HIIT can offer the same benefits as longer, moderate-intensity workouts in a fraction of the time. This combination of factors makes it a very attractive option for those with time constraints that still want to make the most out their workout. You can also read the complete guide to the rules of HIIT here.
The foundation: High Intensity, Specific time intervals used between each execution of a skill or block and rest periods
Intensity: It is essential that the exercises are undertaken at an intensity during work periods, which makes them intense or exhausting. It means pushing yourself further, working towards 80-95% of your max heart rate while using as much energy through our muscles possible. ET[[1]] and higher intensity which increases the number of calories burned so you will get more experienced benefits as compared to moderate-intensity exercises.
Intervals: Intervals are the alternating periods of high-intensity work and low-intensity recovery in HIIT. These could be anywhere from a few seconds to maybe up to 1-2 minutes depending on the workout and if you are doing DAM or where each individual is with their fitness. Erase the notion that you have to train for one hour and try something completely different, such as Tabata – 30 seconds of all-out work (at sprint-up-a-hill pace), followed by a low intensity period or rest.
Rest Periods: Including pre-determined rest periods in between each high-intensity interval (HIIT) phase are crucial, as they allow the body some time to recover almost instantaneously before it has to work even harder for another push. These are periods of rest or active recovery, such as walking/jogging. The rest period is variable and ranges from 10s to a few minutes depending on the intensity of the work intervals in order to prevent overtraining or injury.
Check the Pieces For a more detailed break down of these components, consider this guide to understanding what is HIIT?
How it Compares to Other Workouts
As I mentioned, HIIT is special in its construction and positive attributes as follows:
Steady-state cardio is a type of aerobic exercise during which your heart-rate reaches 50-70% and you maintain the same pacing throughout the workout; conversely, HIIT alternates periods of high intensity with low-intensity recovery in between. This variation allows you to burn more calories in a short time and change of speeds can be less boring than doing it on a treadmill.
HIIT vs. Traditional Strength Training – Where traditional strength training involves building muscle through several sets and reps with breaks in between, HIIT workouts may include some form of weightlifting but the intervals are more quick-paced and punishing. Together this can translate to increased cardiovascular and muscular endurance.
HIIT vs. Circuit Training: The circuit includes performing a succession of exercises one after the other with short rest in between each exercise Meanwhile, HIIT stresses exertion but outright maximal-force sprints only to be followed up with brief rest periods. Both can work but HIIT is all high-intensity effort and recovery.
The Science Behind HIIT
HIIT and Metabolism And Fat Loss
High-intensity interval training (HIIT) – through a process called Excess Post-Exercise Oxygen Consumption (EPOC), HIIT boosts metabolism and helps to burn fat. One of the main reason is EPOC (otherwise known as the afterburn effect), so that means your bodies continues to burn calories at an accelerated rate even when you have finished working out. This especiall occurs because HIIT workouts result in an oxygen debt, causing the body to expend more calories well after you have finished.
The body relys on anaerobic pathways to produce energy during the high-intensity intervals (which means primarily burning glycogen – carbohydrates stored in your muscles). Between these maximal efforts, the rest periods allow to body transition bck into a more aerobic state where fat consumption is used for fuel. When performed in succession, a higher proportion of the fat oxidation wrote takes place than is possible during steady-state cardio where body will be predominantly burning either carbohydrates or fats. A much more thorough scientific review into the metabolism impacts of HIIT can be found here.
Cardiovascular Health Impact
Cardiovascular health, especially the combination of aerobic and anaerobic capacity benefits substantially. By training in short 5 minute bursts you increase the heart rate and then drop it, which works as interval training for your corpus producing a strong pump forcing more oxygen blood around. This results in a better cardiovascular endurance, reduced resting heart rate and an improved overall heart function.
In addition, HIIT can help to lower blood pressure and cholesterol levels, as well as improve insulin sensitivity – all critical for heart health. Increased intensity variability in an HIIT helps to improve the flexibility of blood vessels, thereby lowering your chance at developing cardiovascular diseases [4]. This study about cardiovascular can tell you more on how HIIT is good for your heart.
Research and Workout Findingse HIIT is Useful for
There are a number of studies elucidating the positive effects on different physiological and health parameters. Dr. Izumi Tabata in 1996 conducted one of the most referenced studies showing that merely four minutes of HIIT beat longer, steady-state warm-ups improving both aerobic and anaerobic fitness leveles This study paved the way for numerous future HIIT research studies.
A study published in the Journal of Obesity also concludes that HIIT training is superior to everything else for losing visceral fat and overall body weight. The research concluded that short periods of high-intensity interval training could make a significant impact on body fats and other markers for the metabolic syndrome.
A study in the British Journal of Sports Medicine also found that HIIT can enhance cardiovascular health markers more effectively than moderate intensity continuous training (MICT). Those who performed high intensity interval training had better improvements to their VO2 max (a measure of cardiovascular fitness) as well significant reductions in both blood pressure and body fat.
Benefits of HIIT Workouts
Ideal for Those with Busy Schedules
High-intensity interval training, or HIIT, is one of the few types of exercise that has stood against all bias as it continues to be incredibly effective with improvements seen in very busy subjects. HIIT, or high-intensity interval training, is a type of workout designed to give you maximum benefits in minimal time. One session can be as quick as 10-30 minutes, and still give health benefits similar to longer sessions of moderate-intensity exercise. This efficiency means busy adult learners can stick to their regimen while making no concessions for maximal workout adaptations. If you want to read more about making HIIT work within your busy schedule here is a guide on which time efficient workouts are best.
Better Aerobic And Anaerobic Performance
Not only is HIIT known for improving both aerobic and anaerobic capacity. The more high intensity the intervals, you see a greater elevation of heart rate impacting cardio and aerobic endurance as well. The effort is also a strong anaerobic stimulus and thus helps build up your power base. This ecological double whammy, improvement in both physical function and cardio-respiratory fitness capacity, likely provides wide-ranging advantages for daily activities of many adults at work or leisure involving moderate to most-of maximum strength tasks. References For A Smile More PerformanceInformation Table HIIT in High-level Aerobic and Anaerobic s.
Increased Metabolism And EPOC
High-intensity interval training is a proven method to increase metabolism; both during and especially after the workout, thanks to EPOC (Excess Post-Exercise Oxygen Consumption) or what’s commonly referred as The Afterburn effect. This causes the body to continue to burn calories at a higher rate, even after for 3-hour post workout. The beauty of HIIT is that these sessions are designed to create a significant oxygen debt, the body will burn much more calories recouping form this session. This increased metabolic rate translates to greater fat loss as well as improved overall energy expenditure in the adult. For more on the metabolic benefits of HIIT, see this article on EPOC and metabolism.
Muscle Building and Toning
Not only does high intensity interval training have awesome cardiovascular benefits, it also helps to build and tone muscle. Varietous exercises and high-intensity efforts target several different muscle groups, which is ideal for building lean muscle mass while shredding off your next follow of fat! The quick, powerful explosions trigger muscle gain and definition to hit all elements of fitness. HIIT has emerged as the solution for adults seeking to get a tight body without sacrificing countless hours at the gym. Read more about HIIT and muscle building in this fitness guide.
Here are a number of possible mental health benefits: cho Relief from stress, Improved filled with positive influences and much more!
The advantages of high-intensity interval training are more than the physical health its can teach you about life. Studies over the years have shown that HIIT can drastically lower stress and create a better mood, making it very beneficial for mental health. Working out is extremely effective, as it releases endorphins (endogenous morphine), which are natural mood enhancers that reduce symptoms of anxiety and depression. Moreover, the feeling of accomplishment after finishing an intense HIIT workout might bring mental resiliency and self-esteem. For any adult who deals with daily stresses and is searching for mood enhancement, a HIIT regime can be an effective solution. Read here about the Mental Health Benefits of HIIT for Stress and Mood
Getting Started with HIIT
Assessing Your Fitness Level
You will certainly get a much greater accurate assessment of where you are at in terms if fitness by following the questions. This assessment will serve to tailor the workout specific to you, and make sure we can address any potential weaknesses so that injury is less likely. Start with assessing your cardio capacity, strength and elasticity. A timed run, push up count and quick flexibility stretches are some easy tests that can give you a base line. Also, think about any prior issues or damages that you may at present have and which could affect your capacity to do exercises of extraordinary power. Visiting with a fitness pro or healthcare professional can provide tailored guidance and help find a safe jumping-off point. This resource on fitness evaluations is the most thorough guide to begin your journey.
Essential Equipment (If Any)
The versatility of HIIT is one thing that draws people to it because you can do them with or without very much equipment. HIIT workouts often require no equipment which makes it perfect for people getting started in the sport, or those who are training from home. That said, throwing in some equipment can really spice things up and make the workouts more challenging. Examples of HIIT equipment:
Skipping/running: For increasing cardio intensity
Dumbbells or kettlebells: For strength training movements
Resistance bands: Increased muscle engagement, adjustable resistance levels.
Exercise mat: For added comfort and protection while doing exercises on the floor.
Timer/intervals App – This is so important for being able to time your work and rest intervals well.
Here is a full list of HIIT equipment to make your workouts that much better.
Warm-Ups And Cool-Downs Are The Worst
If you plan on implementing HIIT into your daily training then making sure to warm up and cool down properly are essential components. Warming up helps you to transition from rest mode into high levels of effort and reduces injury which can negatively affect your performance. It often consists of light aerobic exercises – such as jogging or dynamic stretches meant to get blood flowing into the muscles and gradually raise your heart rate.
TO COOL DOWN – just like we talked about warming up is important, cooling down after your HIIT session is equally as crucial. This time lets your heart rate come back down to its normal pattern while also helping with preventing the ungodly muscle stiffness that you will face. Include static stretching, and low intensity movements to promote recovery & flexibility.
If you ignore these aspects, then your body is prone to injury and recovery periods are going to be longer. To know more about good warm-up and cool down routines then you can refer here- Warm up and Cool Down Guide
HIIT Workout Structures
Beginner, Intermediate and Advance Examples
Beginners:
Warm-Up (5 minutes):
Take a light jog or march in place
Arm circles and leg swings
Workout (15 minutes):
30 seconds jumping jacks
30 seconds rest
30 seconds bodyweight squats
30 seconds rest
Push-ups (modify on knees if needed): 30 seconds
30 seconds rest
30 seconds mountain climbers
30 seconds rest
Repeat the circuit 3 times
Cool-Down (5 minutes):
Walking and stretching
Intermediate:
Warm-Up (5 minutes):
Any light running or dynamic stretching
Workout (20 minutes):
40 seconds burpees
20 seconds rest
40 seconds kettlebell swings
20 seconds rest
40 seconds plank to push-up
20 seconds rest
40 seconds high knees
20 seconds rest
Repeat the circuit 4 times
Cool-Down (5 minutes):
Light jogging and stretching
Advanced:
Warm-Up (5 minutes):
Dynamic Warm Ups & Light Cardio
Workout (25 minutes):
45-second sprints (on a treadmill or outside)
15 seconds rest
45 seconds plyometric lunges
15 seconds rest
45 seconds dumbbell thrusters
15 seconds rest
45 seconds box jumps
15 seconds rest
45 seconds battle ropes
15 seconds rest
Repeat the circuit 5 times
Cool-Down (5 minutes):
Walking and deep stretching
Tabata, the A-bomb of 4-minute workoutsCircuit Training The EASY way for fat lossREVEALED: How To Look And Feel Your Next Best In Just Two…
Tabata: Produced a unique offer of HIIT, 20 seconds very extremely hard exercise and then relaxation for10 seconds repeated until finish (8 rounds) in four moments. Example:
20 seconds of burpees
10 seconds rest
20 seconds of jumping jacks
10 seconds rest
Repeat for 8 rounds
Circuit Training: Various strength and cardiovascular exercises performed in intervals at stations. Example:
1 minute of push-ups
1 minute of jump rope
1 minute of squats
1 minute of kettlebell swings
1 minute of plank
Do the circuit 3 times with little rest between exercises
Sprint Intervals: Sprint intervals consist of up to all out 30 second sprints with a walk or slow recovery period. Example:
30 seconds sprint
1 minute walk or slow jog
Repeat for 20 minutes
If you want to know more about various HIIT formats, check out the ultimate guide to all styles of HIIT workouts.
Creating HIIT Workouts that are Tailored to Your Goals
It is critical to adapt your HIIT workout routine to meet personal goals in order maximize results. Strategies for separate goals_ASAP
Weight Loss:
Focus on Burpees, Mountain Climbers and Sprints (High Calorie Burning)
Make the high-intensity intervals longer and decrease rest periods.
Combining Cardio and Strength Training to Increase Metabolic Rate
Muscle Building:
Add more well-rounded muscle strengthening exercises like squats, deadlifts and push-ups.
To level up, incorporate weights or resistance bands
Take longer break in between sets to further your muscle gains.
Endurance:
Start with shorter high-intensity intervals and extend to longer ones as needed.
Include exercises that can increase cardiovascular endurance such as jogging or cycling.
Incorporate some longer, steady-state cardio sessions to improve overall endurance.
Flexibility and Mobility:
He argued to pair dynamic stretches with your warm-up and then static stretching in my cool-downs.
Intermix some mobility exercise into the HIIT: Yoga postures, Pilate movements.
When it comes to improving flexibility, focus on aspects of form and full range of motion during exercises.
You can find custom HIIT workout plans here for personalized help.