HIIT (high-intensity interval training) is one of the most effective ways to improve your fitness. It’s also one of the most misunderstood, with a lot of people believing that HIIT means going all out for 10 minutes then taking it easy for the rest of your workout.
That’s not what HIIT is at all! In this article, we’ll explore how HIIT works and why it’s such an effective way to get fit and shed some light on some common misconceptions about this popular form of exercise.
| Takeaways |
|---|
| Incorporating HIIT into your exercise routine can help boost cardiovascular health, increase endurance, and burn more calories. |
| HIIT may be more effective for weight loss than steady-state cardio due to its ability to elevate metabolism post-workout. |
| HIIT workouts are typically shorter than other forms of exercise, making them a great option for those with limited time. |
| HIIT can be incorporated into various types of exercises, including running, cycling, bodyweight exercises, and weightlifting. |
| Before starting any new workout program, it’s important to consult with a doctor and a qualified fitness professional to ensure that HIIT is a safe and suitable option for you. |
Know The Definition Of Hiit
We’ll get into the nitty-gritty of HIIT later, but for now let’s start with its definition. HIIT is a form of cardiovascular exercise that involves repeated short bursts of intense anaerobic exercise.
It alternates between high-intensity exercise and low-intensity recovery periods, with the goal being to burn more calories in less time than when you do steady state cardio.
HIIT is also known as high intensity interval training, or HIT (high intensity training). The terms are often used interchangeably; there’s no need to worry about which one you’re doing if you’re getting your heart rate up and burning calories while having fun!
Get Fit Fast: The Ultimate HIIT Workout Plan for Weight Loss is an excellent program for those looking for high-intensity workouts to burn more calories in less time. If you’re interested in improving your fitness level, this guide on HIIT workouts is a great place to start.
Break Out The Tabatas
The Tabata protocol is a form of HIIT that consists of 20 seconds of all-out exercise, followed by 10 seconds of rest, and repeated for 8 rounds. It was developed by Izumi Tabata and colleagues at the National Institute of Fitness and Sports in Tokyo.
Tabata training has been shown to burn fat and increase aerobic capacity in just 6 weeks (1). You can do it with any type of cardio activity running, cycling, swimming but it’s best if you’re already familiar with your chosen activity so that you can exert maximum effort during the high-intensity portions.
| Exercise | Description |
|---|---|
| Squats | Stand with feet shoulder-width apart and lower into a squat position, keeping your weight in your heels. Explode upwards and repeat for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 minutes. |
| Push-ups | Begin in a plank position with hands shoulder-width apart. Lower down into a push-up, keeping your elbows close to your body. Push back up and repeat for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 minutes. |
| Burpees | Begin in a standing position. Lower into a squat, then jump back into a plank position. Do a push-up, then jump your feet back in and jump up, landing back in the starting position. Repeat for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 minutes. |
| Mountain climbers | Begin in a plank position with hands shoulder-width apart. Bring your right knee in towards your chest, then quickly switch to bring your left knee in towards your chest. Continue alternating for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 minutes. |
| Jumping jacks | Begin in a standing position. Jump your legs out to the sides and bring your arms up overhead. Jump back to starting position and repeat for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 minutes. |
Start Slow
If you’re new to HIIT, don’t be intimidated. Start slow. Research shows that newbies should begin their workouts with a low-intensity routine and gradually increase the intensity over time. This will help improve your fitness level and prevent injuries from happening in the first place!
If you want to start doing HIIT right now, here’s what you do: Pick an exercise that’s fun for you and get moving!
Don’t Quit After 10 Minutes
While it’s important to work hard and push your limits, it’s also critical that you don’t overdo it. Don’t stop before you’re ready that is, if you feel like pushing yourself a bit further, give yourself another minute or two.
The same goes for when things get tough if you feel like quitting, keep going and see how long you can last.
If the pain in your legs or lungs becomes unbearable or even painful (not just uncomfortable), then take a break! It may not seem like much at first, but these breaks can help prevent injuries down the line by giving muscles time to recover between sets.
If nausea strikes during a workout session and persists despite several deep breaths into an empty stomach (or if vomiting occurs), this could be an indication of dehydration from excessive sweating during exercise (especially in hot weather).
This means it’s time for water! Drink up before getting back into those HIIT sessions.
High-Intensity Interval Training: The Secrets to a Leaner, Stronger Body can help you take your workouts to the next level by incorporating high-intensity training for maximum results. If you want to learn more about how to achieve the lean, strong physique you’ve been looking for, read our guide on high-intensity interval training
Practice Recovery
One of the most important parts of interval training is that you need to recover.
Recovery is not just a time where you can relax and lounge around, it’s also an opportunity for your body to repair itself from the damage that was done during your workout. There are many ways to maximize your recovery time, but there are three main things you can do:
- Eat right!
- Sleep well at night!
- Stretch after every workout session!
Go As Hard As You Can, Then Recover, Repeat
The basic idea of HIIT is to work as hard and fast as you can, then recover, repeat. How hard you push yourself at any given time depends on your fitness level the first few times you try it, most people should be able to go for about 30 seconds at a time before needing to recover.
You’ll want to build up endurance over time so that eventually you can do two minutes or more of high-intensity work in each session.
When doing HIIT workouts, it’s important to remember how important recovery is: don’t just stop after the short burst of activity; take some time to breathe deeply and let your heart rate return to normal before starting again (about five minutes will usually do).
It’s also good practice not just during workouts but throughout the day when you’re not working out so that all those extra calories burned don’t turn into fat.
The HIIT Method: How to Boost Endurance and Burn More Calories is a comprehensive guide on how to maximize your workouts by using high-intensity interval training techniques. Want to take your fitness to the next level? Check out our guide on HIIT training to learn more.
The Concept Of “Max Effort” May Vary From Person To Person
The concept of “max effort” may vary from person to person. In fact, it’s likely that each and every person has a different definition of what constitutes as a “max effort.” For example, when I think about my max effort work for sprinting, I picture myself sprinting as hard as I can for 60 seconds in an all-out effort.
However, if we were to measure the intensity with a heart rate monitor around 200 bpm (which would be considered quite high), this would not put me at 100% of my capacity nor would it mean that I’m only getting 70% out of myself during my workout.
My point here is that there are many ways to determine what your max effort is for HIIT workouts. Some people may think about how fast they could run on level ground; others may try doing one rep all out instead of doing sets; another option could be simply going as hard as possible without stopping until the timer goes off or until you feel like you can’t move anymore!
Embrace Repetition
Repeat the same workout until you’ve mastered it.
After you’ve learned the exercises and their proper form, it’s time to repeat them over and over again.
Repetition is what builds muscle memory, which means that your body will learn how to perform a movement without conscious thought. This can help you achieve maximum performance in your workouts and beyond.
Cardio 101: The Basics of Heart-Pumping Exercise is an essential read for anyone looking to improve their cardiovascular fitness. Whether you’re new to exercise or an experienced athlete, our guide on cardiovascular fitness can help you reach your fitness goals.
Create Your Own Routine Or Follow One Online Or In A Magazine
Once you’ve decided to incorporate HIIT into your exercise routine, the next step is to create a workout routine.
There are many options for creating a HIIT program:
- Follow the instructions in an exercise magazine
- Find a group fitness class that incorporates this type of training
- Create your own routine by choosing from different exercises and putting them together in a way that makes sense for you.
| Resource | Description |
|---|---|
| Fitness Blender | This website offers free workout videos and programs that you can follow along with at home, including strength training, cardio, and HIIT workouts. |
| Women’s Health | This magazine offers a variety of workout routines and programs, including bodyweight exercises, yoga, and interval training. You can find workouts tailored to your specific goals, such as weight loss or muscle gain. |
| Nike Training Club app | This app offers a range of free workout programs, from beginner to advanced, that you can customize based on your fitness level and goals. Workouts include strength training, cardio, and yoga. |
| Beachbody On Demand | This streaming service offers hundreds of workouts from popular programs like P90X, Insanity, and 21 Day Fix. You can stream workouts on your TV, computer, or mobile device, and follow along with trainers in real-time. |
| Fitness magazines | Magazines like Men’s Health, Shape, and Runner’s World offer workout routines and programs that you can follow along with. You can also find tips on nutrition, training, and recovery to help you reach your fitness goals. |
Warm Up Before And Cool Down After Every Session
When you’re about to begin a workout, it’s important to warm up. A proper warm-up will prepare your muscles for the strain they’ll be put under during HIIT training.
You should do at least 10 minutes of light cardio before you start a HIIT session, like walking or jogging on a treadmill at a comfortable pace.
This will help get your blood flowing and increase blood flow to all parts of your body, which is especially important if you’re going to be doing high-intensity bursts of activity in quick succession.
After every single session of HIIT, take some time cooling down with some light cardio as well even just walking around for several minutes can help bring your heart rate back down from its intense exertion during an interval session (although this isn’t necessary if you always finish every workout with a cool-down).
Cooling down also helps prevent injuries by helping prevent muscle soreness from occurring too quickly after an intense workout; when we’re fatigued and our muscles are tired from intense exercise, it’s easy for them to overcompensate slightly on movements that would normally be small but become exaggerated when our bodies aren’t ready for them yet this leads us into the danger zone where strains and sprains are more likely occur if we don’t properly recover between workouts!
Be Mindful Of Your Form And Technique
Perhaps more important than knowing the science behind HIIT is knowing how to do it properly. As with any exercise regimen, improper form and technique will result in injuries and a less efficient workout.
Here are some tips on how to make sure you’re doing it right.
Hold your body at an angle that’s comfortable for you this allows for better range of motion, which means more muscle contraction and less stress on joints. (You’ll also be less likely to injure yourself.)
When performing squats and lunges, keep your back straight; don’t lean forward or backward too much; don’t bend at the waist; keep your shoulders down instead of hunched up around your ears; keep a slight bend in your knees throughout each exercise; keep both feet flat on the floor during squats or lunges.
Pick up weights by bending from the knees rather than from the waist.
Why Cardio is Essential for Overall Health and Wellness provides valuable insights into the importance of cardiovascular exercise for maintaining good health. If you’re interested in learning more about this topic, be sure to check out our guide on cardio exercise for more information
Conclusion
I hope this article has provided some helpful insight into the world of HIIT. If you’re looking for a new way to get in shape and stay healthy, consider giving HIIT a try. Your body will thank you!
Further Reading
The Science Behind HIIT Workouts: This article explains in detail the science behind HIIT workouts and how they can benefit your health and fitness.
High-Intensity Interval Training: This page from Harvard School of Public Health provides an overview of HIIT, including its benefits and risks, and how to get started.
HIIT is changing the way we workout – here’s the science why it works: This article explores the science behind HIIT and why it is an effective form of exercise for improving cardiovascular health and fitness.
FAQs
What is HIIT?
HIIT stands for High-Intensity Interval Training, which is a form of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity exercise.
What are the benefits of HIIT?
HIIT has been shown to improve cardiovascular health, increase aerobic and anaerobic fitness, and burn more calories in less time than traditional steady-state exercise.
Is HIIT suitable for everyone?
HIIT can be a challenging form of exercise and may not be suitable for everyone, particularly those with certain medical conditions or injuries. It is important to consult with a healthcare professional before starting any new exercise program.
How often should I do HIIT?
The frequency of HIIT workouts will depend on your fitness level and goals. It is generally recommended to start with 1-2 sessions per week and gradually increase as your fitness improves.
What equipment do I need for HIIT?
HIIT workouts can be done with little to no equipment, depending on the exercises you choose. Some common equipment used in HIIT workouts include dumbbells, kettlebells, resistance bands, and jump ropes.
Hi, I’m Hellen James! I’m a fitness enthusiast who has used her own experience to help others get fit and stay fit. I’ve been writing about home fitness for years, and now I’m finally putting together my own blog.