What is High Intensity Interval Training and how does it differ from other traditional cardio workouts? Let’s dive into the basics of HIIT and show you how this kind of training works.
High Intensity Interval Training, or commonly known as HIIT, is a type of exercise in which short bursts of intense physical activity are alternated with low-intensity rest periods. When done correctly, this workout can become the most effective form of full-body exercise, particularly for weight loss.
Intensity is the key to making HIIT work. This workout is designed to give you opportunities to go intense, so you must take full advantage of those. It means you need to work hard but not to the point that you go all out with your intensity.
The Benefits of HIIT on Your Body:
Working out can be time-consuming. For you to be able to reach your fitness goals on time, you might need to spend a lot of time doing full-body workouts at your favorite gym. It does mean you need to sacrifice other things just to ensure you follow your workout schedule.
But in reality, you do not need to spend long hours in the gym; you just need to make sure that the time you spend doing your workout routines is efficient and effective enough to see results in no time.
Also Read: Effective Muscle Building Diet and Workouts Plan for Health Lifestyle
HIIT allows you to hit your fitness goals in less time but with great results compared to other traditional cardio workouts. Here are its other benefits and why you should try HIIT soon:
#1 – Less time spent on your workout.
With HIIT, you will be able to spend less time at the gym, but you will still be able to see results fast. This is especially true because HIIT will take less time for you to complete compared to other intense workouts. As they say, this is the best training for those who don’t have much time to exercise.
#2 – You can incorporate HIIT with other exercises.
HIIT is a simple exercise protocol that can be performed with a variety of other exercises, with or without equipment.
#3 – It can increase your VO2 max.
VO2 max is the amount of oxygen available to you during intense maximal exercise. The higher the VO2 max, the longer and harder a person can workout.
#4 – No gym equipment is required.
No special equipment is required for performing High Intensity Interval Training. This is why you can perform this training anytime and anywhere, including your own home.
#5 – HIIT is enjoyable compared to other exercises.
The primary reason why people appear to be sticking with HIIT is that they find this workout more exciting and enjoyable. According to one study, people prefer HIIT to other types of boring cardio workouts.
#6 – It can benefit your overall wellness.
Studies have discovered that HIIT lowers blood sugar levels. Further research indicates that it can lower resting heart rate and blood pressure in overweight and obese people.
#7 – This is an effective way to lose weight.
HIIT burns the same amount of fat as cardio. It burns the same number of calories as steady-state cardio. It is more effective at targeting and burning body fat than traditional cardio. You can burn the same number of calories in a shorter amount of time.
Also Read: 10 Healthy and Simple Ways to Lose Weight
How High-Intensity Interval Training (HIIT) Affects Weight Loss:
People who incorporate HIIT into their workouts lose weight. Although this training has the potential to be a fat-burning tool and can aid in fat loss, you will still need to follow a well-balanced diet to lose weight effectively.
Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect,” is the extra calorie burning that occurs after a strenuous workout. The metabolism remains elevated after HIIT and continues to burn calories for hours. As you continue to burn calories, your body replaces energy and repairs muscle proteins that were damaged during high-intensity exercise.
High-Intensity Interval Training (HIIT) is extremely effective, but it can be physically demanding. This workout, on the other hand, has the potential to condition your body to tolerate and quickly recover from high-intensity training. This type of training should be done no more than 2-3 times per week, with a 48-hour break in between.
This is enough time to allow for complete energy replenishment as well as muscle tissue repair. If you still want to work out after your HIIT session, make it a low-to-moderate-intensity activity that involves different muscle groups.
HIIT for Beginners:
Tabata is a well-known HIIT workout. This is a strenuous workout that requires you to be physically fit in order to meet the requirements of this demanding training program. Dr. Izumi Tabata, a Japanese professor, developed it while his team was researching ways to effectively train their Olympic speed skating athletes at the time.
This type of training program is typically designed to have you push yourself as hard as possible for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. This is appropriate for both beginners and advanced athletes, though many Tabata exercises are better suited for beginners.
If you’re new to HIIT and want to try some at home, here are some Tabata workouts to try. They are simple and do not require any equipment, but always consult your doctor first and ask for any professional advice and recommendations for your safety and to avoid any potential workout-related injuries.
5 Minutes HIIT for Beginners:
This super-short, 5-minute non-stop HIIT workout is ideal for beginners. To achieve the desired result in only five minutes, do a 15-second easy jog in between the 30-second sets of exercises (skaters, jumping jacks, mountain climbers, jump lunges, high knees, squat and jab, and burpees) while exerting maximum effort. There is no equipment needed.
5 Minutes Cardio HIIT for Fat Loss:
This is a high-intensity workout that will improve your cardio, which will help you lose weight and get in better shape. In the following 5 minute HIIT workout for beginners, you will perform 5 no-equipment exercises (pulsing jump squat, frog jump, vertical jump, high knee, and jumping jack plank). Each movement must be performed for 40 seconds, followed by a 20-second rest period.
The best approach to HIIT workouts is to push as hard as you can, and rest as little as possible. The tension and stress applied to the muscles and energy systems will be strong enough to build a good stimulus that will lead to improvements in your general fitness.
Key Takeaway:
You will be able to lose weight and burn fat with a well-balanced diet, consistent exercise, and high-intensity interval training. Before beginning an intense interval workout, consult your doctor and seek professional advice to avoid potential health issues and workout-related injuries.
If you’re a beginner doing HIIT for the first time, don’t go all in at once. It’s too strenuous, so you should prepare and condition your body first. Always keep in mind that HIIT is more than just a way to lose weight; it can also be beneficial to your overall health if done and performed correctly.
Rather than working longer, work smarter by alternating short bursts of extremely high-intensity exercise. If you do this, you will achieve your ultimate fitness goals in no time. Keep going and stay healthy!
References:
- https://en.wikipedia.org/wiki/High-intensity_interval_training
- https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/
- https://www.healthline.com/health-news/interval-workouts-will-help-you-lose-weight-more-quickly#The-bottom-line
- https://www.bing.com/videos/search?q=Benefits+of+HIIT++for+weight+loss&view=detail&mid=DF889B3E6218E19E72F8DF889B3E6218E19E72F8&FORM=VIRE
- https://www.acefitness.org/resources/everyone/blog/5073/8-reasons-hiit-workouts-are-so-effective/
- https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/
- https://8fit.com/fitness/tabata-exercises-that-work-total-body-workouts-for-beginners-and-advanced/
