What is HIIT?
HIIT stands for High Intensity Interval Training, which consists of short periods of intense exercise followed by a period of less intense exercise or complete rest. HIIT workouts are anaerobic, which means that it does not use oxygen. Examples of HIIT training include sprinting, burpees, running up stairs or sprinting uphill. Training at high intensity means going all out, at your maximal speed, strength, and power. The higher the intensity of the exercise, the greater the EPOC response, which will result in more calories burned after exercise.
EPOC means excess post-exercise oxygen consumption. Having an elevated EPOC helps you burn more calories at REST. HIIT combined with a good diet plan is a great way to lose weight. It also greatly helps to tone and develop lean muscle by utilising fast twitch muscle fibres.
Exercise intensity must be high to receive the benefits of HIIT training. Ideally, an high intensity interval shouldn't last for more than one minute. Anything that you could go longer than a minute is not really high-intensity. Most HIIT workouts shouldn't last much longer than 30 minutes. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR. For optimum fat burning, perform a HIIT workout at least three times per week.
Doing high-intensity interval training three times a week allows you rest and recovery between training sessions. To build up your HIIT tolerance, you need to start with a 1:2 or 1:3 work-to-rest ratio and build yourself up from there. For example, you can sprint for 30 seconds, then jog for 60 seconds, and repeat the process several times. These workouts are short in duration, but high in intensity, which makes your body to burn calories long after the exercise is over.
HIIT training has many benefits for overall health and fitness. It builds stamina, burns calories and fat more efficiently than do other forms of exercise. Studies show that high intensity interval training boosts your body's natural production of human growth hormone (HGH), which is important for muscle growth and repair.
- Increases your metabolism. An increased metabolism helps you burn more calories. HIIT session will boost your metabolism for up to 24 to 48 hours after your workout is finished.
- It doesn't require any equipment. You don't need to go to the gym. You can do it anywhere you want, wherever you are comfortable.
- It is time-saving way to exercise. HIIT workouts are very short, it usually only about 20 to 30 minutes. You can save time, burn fat, and build lean muscle.
- Increases lean body mass. HIIT has also been shown to promote lean muscle development. During HIIT workouts you are utilizing your fast-twitch muscle fibers, which have the greatest potential for strength and muscle growth.
- Burns fat after workout. It keeps your fat burning hours after workout is over. By losing calories after your workout, you can save time to do the things that really matter to you.
HIIT Training Examples
The HIIT training involves short intervals of various exercises, performed at maximum intensity separated by intervals of rest. Each exercise must be performed at high intensity for 30 seconds followed by a 60 seconds of low intensity exercises or complete rest. Repeat each exercise for 3-4 sets. You can vary exercises as you want, but your workout shouldn't be longer than 30 minutes.
- Squat jumps
- Uphill running
- Stair climbing
- Body-weight lunges
- Long jumps
- Always warm up and cool down before and after an interval workout.
- Do some stretching exercises before HIIT workout.
- You should aim to do HIIT workouts 2 to 3 times a week.
- Do every exercise for no longer than 1 minute.
- Your HIIT sessions should be no longer than 30 minutes.
- Eat a healthy and balanced diet.
- Aim to consume about 1.5 grams of protein per pound of body weight.
- Stay properly hydrated by drinking plenty of water.
- Make sure to get enough rest and sleep.
- Start where you are and increase intensity gradually each week.