HIIT is a type of cardiovascular exercise that alternates between intense bursts of activity and rest periods. It’s a great way to boost your metabolism, burn calories and get toned fast.
| Takeaways |
|---|
| 1. HIIT is a highly effective workout that can help improve cardiovascular health, increase calorie burn, and improve overall fitness levels. |
| 2. HIIT involves alternating between periods of high-intensity exercise and rest or low-intensity exercise. |
| 3. HIIT can be done using bodyweight or with equipment such as dumbbells or resistance bands. |
| 4. It is recommended to do HIIT workouts 1-3 times per week, depending on your fitness level and goals. |
| 5. HIIT can be suitable for beginners as long as they start with a lower intensity and gradually increase the intensity over time. |
This guide will teach you everything you need to know about HIIT and how it can improve your life!
What is HIIT?
HIIT is a type of workout that alternates between periods of high-intensity exercise and low-intensity exercise or rest. It usually lasts between 15 and 30 minutes.
That’s the basic definition, but there are several different ways to do HIIT. You could choose one method and stick with it, or try different methods until you find one that works best for your lifestyle. If you’re just starting out, it might be best to start with something simple like running on a treadmill or using an elliptical machine at the gym.
Once you get used to this kind of training, then move onto more complicated exercises such as biking outdoors or swimming laps in a pool.
Whatever exercise method suits your needs will depend on things like where you live (if there are hills nearby) and how much time/money/energy (and motivation) can devote towards becoming fit enough for this type of activity before starting another type might be better suited for someone else who lives near flat terrain but has lots of free time available each week it all depends on what matters most to an individual person!
If you want to know the science behind HIIT and how it can benefit your body, check out our article on The Science Behind High-Intensity Interval Training.
Why HIIT?
HIIT is a great way to burn fat, build muscle and lose weight. It improves your metabolism and cardiovascular health.
HIIT helps you become more efficient at burning calories for the rest of your day by increasing your metabolic rate after workouts.
| Benefits | Description |
|---|---|
| Improved cardiovascular health | HIIT has been shown to improve heart health and reduce the risk of heart disease. |
| Increased calorie burn | HIIT can help burn more calories in a shorter amount of time compared to traditional cardio workouts. |
| Improved insulin sensitivity | HIIT has been shown to improve insulin sensitivity, which can help lower the risk of developing type 2 diabetes. |
| Builds muscle | HIIT can help build muscle and improve overall fitness levels. |
| Time-efficient | HIIT workouts are typically shorter than traditional cardio workouts, making them a great option for those with a busy schedule. |
Lose Weight With HIIT
Losing weight is one of the main reasons why people do HIIT.
If you’re trying to lose weight, HIIT can be a great way to achieve your goals. It can help you burn more calories in a shorter amount of time than traditional exercise, as well as increase your metabolism for up to 24 hours after each session.
Because of this, when combined with dieting or caloric restriction, high-intensity interval training has been shown to improve body composition (by increasing muscle mass while losing fat) and reduce body fat percentage more effectively than conventional resistance training or cardio alone.*
Looking for an ultimate HIIT workout plan for weight loss? Look no further than our guide on Get Fit Fast: The Ultimate HIIT Workout Plan for Weight Loss to help you achieve your fitness goals.
Get Toned
One of the best things about HIIT is that it can help you build muscle and burn fat at the same time.
A study published in the journal Medicine & Science in Sports & Exercise found that after eight weeks of doing HIIT three times a week, participants increased their lean body mass (the non-fat part of your body) by 5% while also losing 1.5% of their fat mass!
Improve Endurance
HIIT improves your ability to use oxygen in your muscles. This is a key component of endurance training, so it’s no surprise that HIIT will help you improve your aerobic fitness. It also improves the heart’s ability to push blood through your body.
That means, if you’re doing any kind of endurance activity running, biking, swimming you’ll have more energy to keep going strong because your body will be able to deliver the oxygen it needs efficiently.
Boost Metabolism
One of the best ways to lose weight is through high-intensity interval training (HIIT). HIIT can help you burn more calories than steady-state cardio, and it can also help you lose weight faster.
HIIT workouts are short bursts of intense exercise followed by periods of rest or low intensity activity.
This type of workout incorporates periods of sprinting or other high-intensity intervals with slower recovery phases in between. You might have heard about HIIT from celebrity trainer Jillian Michaels, who has made a name for herself as a fitness expert on shows like The Biggest Loser.
Studies show that exercising in this way can increase metabolism for up to 48 hours after the workout ends, which means your body will continue burning fat long after you leave the gym!
Are you wondering why HIIT should be a part of your workout routine? Our article on Why You Should Incorporate High-Intensity Interval Training into Your Workout Routine can provide you with the answers you need
Reduce Diabetes Risk
You may have heard that HIIT is a great way to reduce your risk of heart disease, but did you know it can also help prevent type 2 diabetes?
Studies show that high-intensity interval training can improve insulin sensitivity and blood sugar levels. This means a HIIT workout could be especially beneficial if you are at risk for developing diabetes because it will help manage your condition.
To reap these benefits, you’ll want to focus on exercises that use large muscle groups (like running or cycling) rather than small ones (like lifting weights), as this will help raise your metabolism after the workout is over.
Ways to Reduce Diabetes Risk
| Ways to Reduce Diabetes Risk | Description |
|---|---|
| Regular exercise | Regular physical activity can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes. |
| Healthy diet | Eating a healthy and balanced diet can help control blood sugar levels and reduce the risk of developing type 2 diabetes. |
| Maintaining a healthy weight | Being overweight or obese can increase the risk of developing type 2 diabetes. Maintaining a healthy weight through regular exercise and a healthy diet can help reduce this risk. |
| Managing stress | Chronic stress can increase the risk of developing type 2 diabetes. Managing stress through relaxation techniques such as meditation, yoga, or deep breathing can help reduce this risk. |
| Getting enough sleep | Lack of sleep or poor sleep quality has been linked to an increased risk of developing type 2 diabetes. Getting enough sleep on a regular basis can help reduce this risk. |
Four Types Of HIIT Workouts
HIIT workouts are short, intense and effective. A typical HIIT session lasts no more than 20 minutes (often less), but the intensity is off the charts. You’ll give it your all during each workout and reap the rewards quickly provided you’re doing it right.
HIIT workouts are great for beginners. Because of its high-intensity format, people often think that HIIT is only for elite athletes or those who’ve been working out for years but this couldn’t be further from the truth!
If you’re new to exercise or haven’t worked out in a while, HIIT is an excellent choice because it’s low impact and easy on your joints (more about that later). It also helps boost your metabolic rate so that even after a tough workout session, you’ll continue burning calories at an accelerated rate until long after you stop exercising!
High-Intensity Strength Training (HIST)
High-intensity strength training (HIST) is a type of HIIT workout that combines resistance training with aerobic exercise. HIST workouts are usually performed with barbells, dumbbells and bodyweight exercises.
You can do HIST workouts at home or in the gym. To start, you’ll want to choose two or three exercises that work different muscle groups on your body: one compound exercise such as squats or deadlifts; one isolation movement like bicep curls; and another compound movement like lunges or step-ups.
You should also use enough weight so that your last rep feels challenging but still possible
Unlock the secrets to a leaner, stronger body with our article on High-Intensity Interval Training: The Secrets to a Leaner, Stronger Body and learn how to maximize the benefits of HIIT.
Tabata Training
Tabata training is a form of high-intensity interval training (HIIT) that involves 20 seconds of exercise followed by 10 seconds of rest. It’s a very intense workout, and should only be done by people who are already fit and/or have been cleared to do this type of workout.
Here’s how it works: You’ll begin with one exercise and do 8 rounds, or sets. Each set consists of 20 seconds on the exercise, followed by 10 seconds off (resting).
So if your exercise is jumping jacks, you’d do 20 reps before resting for 10 seconds then move on to the next set until you’ve completed 8 total sets (more on why we’re doing 8 sets in a bit).
High-Intensity Steady State (HISS) Cardio Workouts
- What is high-intensity steady state (HISS) cardio?
- How to perform HISS cardio workouts.
- Benefits of HISS cardio exercises.
High-intensity steady state (HISS) cardio workouts are a good way to burn fat and improve your cardiovascular health, endurance and overall fitness level.
The best thing about HISS cardio exercises is that they don’t require any equipment or special training, so you can do them at home without any fuss!
Prepping For Your First HIIT Workout Session
Before you begin any high-intensity interval training (HIIT) workout session, it’s important to understand the proper way of warming up and cooling down.
You should always take at least five minutes to warm up by doing some light cardio and stretching as this will help you avoid injuries during your session.
Warming up prepares your body for activity by increasing circulation, preparing muscles for exercise and increasing flexibility.
Warming up also reduces the risk of injury because it allows blood flow to increase gradually instead of suddenly as with sudden movements such as sprinting.
While cooling down helps bring your heart rate back down slowly after a workout session or run, allowing oxygen uptake in cells which leads to better recovery time after intense workouts like HIIT sessions
Ways to Reduce Diabetes Risk
| Ways to Reduce Diabetes Risk | Description |
|---|---|
| Regular exercise | Regular physical activity can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes. |
| Healthy diet | Eating a healthy and balanced diet can help control blood sugar levels and reduce the risk of developing type 2 diabetes. |
| Maintaining a healthy weight | Being overweight or obese can increase the risk of developing type 2 diabetes. Maintaining a healthy weight through regular exercise and a healthy diet can help reduce this risk. |
| Managing stress | Chronic stress can increase the risk of developing type 2 diabetes. Managing stress through relaxation techniques such as meditation, yoga, or deep breathing can help reduce this risk. |
| Getting enough sleep | Lack of sleep or poor sleep quality has been linked to an increased risk of developing type 2 diabetes. Getting enough sleep on a regular basis can help reduce this risk. |
Warm Up And Recovery Phase Is A Must!
One of the most important elements of HIIT is warming up and cooling down. A good warm-up will increase your body temperature, improve blood flow, and help prevent injury by getting your muscles ready for exercise.
Stretching is also important; it helps loosen tight muscles and prevent soreness when you are done with your workout.
Cue Ed Sheeran’s Shape Of You (or any other catchy tune). This song may be about romantic love, but it can be used to get you going before a HIIT session too! After a workout is just as important as before: stretching helps muscles recover faster so that they don’t become sore or stiff after an intense workout.
If you aren’t already doing this already (and many people aren’t), then adding in some gentle stretching at the end of each session will do wonders for both performance level and recovery time between sessions!
It’s also recommended to drink plenty of water during high intensity workouts because dehydration could cause lightheadedness or dizziness during exercise which could lead to injury if not taken care of properly beforehand.”
Boost your endurance and burn more calories with the HIIT method. Our article on The HIIT Method: How to Boost Endurance and Burn More Calories can guide you through the techniques and strategies needed to achieve your fitness goals
Wear Comfortable Clothing And Bring A Towel
As with any workout, it’s important to wear clothing that is comfortable but not too loose. You don’t want your clothing to restrict your movements and make you feel like you’re flailing about in a giant t-shirt.
Bringing a towel will help in two ways: First, it allows you to wipe off the sweat that accumulates on your face while working out without having to stop or slowing down this can be critical when doing high intensity intervals as every second counts and slowing down will just prevent you from reaching your goals quicker.
Second, if there is no water available and/or none near where someone would normally put their equipment (like at home), then bringing a towel will allow them a way of drying themselves off after using whatever means necessary (like running into their bathroom).
If there is time before starting HIIT training sessions then listening through headphones while walking around the block might be helpful; however this isn’t necessary as most people enjoy listening through headphones during workouts anyway!
Conclusion
HIIT is a great way to burn fat and get in shape. It’s also a great way to improve your health, reduce diabetes risk, and build muscle.
The only thing you need is a little motivation and determination! We hope this guide has given you some good insight into the world of HIIT, but if not don’t worry!
There are plenty more resources out there that can help explain things even better than us (like this article on why HIIT beats steady state cardio).
So go ahead and get started today because we promise it’ll be worth it in the long run.
Further Reading
High-Intensity Interval Training (HIIT): The Beginner’s Guide – A comprehensive guide to HIIT workouts for beginners, including benefits, techniques, and sample workouts.
High-Intensity Interval Training – Learn about the benefits of HIIT, how it works, and how to incorporate it into your fitness routine with this article from Harvard School of Public Health.
All About HIIT – Precision Nutrition’s guide to HIIT workouts, including the science behind HIIT, how to do it safely and effectively, and sample workouts.
FAQs
What is HIIT?
High-Intensity Interval Training (HIIT) is a type of workout that alternates between periods of high-intensity exercise and rest or low-intensity exercise. It is designed to maximize calorie burn and improve cardiovascular fitness in a shorter amount of time.
What are the benefits of HIIT?
HIIT has been shown to improve cardiovascular health, increase calorie burn, and improve insulin sensitivity. It can also help build muscle and improve overall fitness levels.
How often should I do HIIT?
It is recommended to do HIIT workouts 1-3 times per week, depending on your fitness level and goals. It is important to give your body time to recover between workouts.
What are some examples of HIIT exercises?
Some examples of HIIT exercises include sprints, burpees, jumping jacks, and high knees. These exercises can be done using bodyweight or with equipment such as dumbbells or resistance bands.
Is HIIT suitable for beginners?
Yes, HIIT can be suitable for beginners as long as they start with a lower intensity and gradually increase the intensity over time. It is also important to consult with a healthcare professional before starting any new exercise program.
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.