HIIT Workout
What Is HIIT?
HIIT stands for "High Intensity Interval Training" (which makes one of the most popular phrases used to describe it, "HIIT training," totally redundant). You shouldn't necessarily think about HIIT as being any one style of exercise, like running or weight lifting. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired.
One consistent thread through any HIIT program, however, is that workouts are composed of short periods of intense work, then a subsequent period of rest or active recovery. To be most effective, "Intensity" is the most important part of the HIIT equation-participants should be working near or at peak effort during the intervals, then backing off during the breaks. Since this high level of effort can pump up the heart rate, some trainees use HIIT protocols as the cardio component of their exercise routines instead of low intensity steady state training, (LISS) like long runs or cycling.
What's Most Important for HIIT Workouts
Again, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers.
However you do it, what makes HIIT work is the intensity. You're going hard, typically as hard as you can, for a short period of time, then resting for a length of time that'll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.
- To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds).
- To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds).
The Key to HIIT
The key to making HIIT work: The intensity. You can't coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances.
That means working hard, but it doesn't mean going completely 100 percent with your intensity. If you're completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.
In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene: Work periods here are typically larger than rest periods.
Some Ways to HIIT
So, wait, you're still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.
- Bodyweight workouts
- Strength training exercises (dumbbells, kettlebells, etc)
- Treadmill sprints
- Stationary bike sprints
- Rower sprints
- Ski-Erg sprints
- Boxing rounds
- Battle Ropes
- Sled pushes and pulls
The Primary Benefits of HIIT
●Fat Loss
One review looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.
●Metabolic Rate Is Higher for Hours After
Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. This is known as excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.
●Overall Health
HIIT is not just a tool to use to lean out. It can improve your overall health, too. A summary of 50 different studies found that HIIT reduces blood sugar levels. Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals.