High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity activity. HIIT workouts are typically very short, lasting anywhere from 10 to 30 minutes. However, they can be very effective for burning calories, improving cardiovascular health, and building muscle.
What is HIIT?
HIIT workouts are based on the principle of "high-intensity work followed by short periods of rest or low-intensity activity." This type of training can be very effective for burning calories and improving cardiovascular health.
How does HIIT work?
When you perform a HIIT workout, your body goes into a state of "excess post-exercise oxygen consumption (EPOC)." This means that your body continues to burn calories even after you've finished your workout. EPOC is thought to be one of the reasons why HIIT workouts are so effective for weight loss.
Benefits of HIIT
There are many benefits to HIIT workouts, including:
- Burns calories quickly. HIIT workouts can burn more calories than traditional cardio workouts in a shorter amount of time.
- Improves cardiovascular health. HIIT workouts can improve your heart health, blood pressure, and cholesterol levels.
- Builds muscle. HIIT workouts can help you build muscle, even if you're not lifting weights.
- Improves athletic performance. HIIT workouts can improve your athletic performance, whether you're a runner, cyclist, or just want to be more active in your everyday life.
How to get started with HIIT
If you're new to HIIT, here are a few tips on how to get started:
- Start slowly. If you're not used to intense exercise, start with shorter workouts and gradually increase the intensity and duration as you get fitter.
- Find a workout that you enjoy. There are many different HIIT workouts available, so find one that you find challenging but also enjoyable.
- Listen to your body. If you're feeling pain, stop the workout and rest.
Here are some example HIIT workouts that you can try:
- Tabata workout: This is a classic HIIT workout that consists of 20 seconds of intense exercise followed by 10 seconds of rest. Repeat this cycle 8 times for a total workout of 4 minutes.
- AMRAP workout: This stands for "as many rounds as possible." In an AMRAP workout, you'll perform a set of exercises for a predetermined amount of time, and then try to do as many rounds as possible before the time runs out.
- Circuit training: This is a type of HIIT workout that involves performing a series of exercises back-to-back with no rest in between.
No matter what type of HIIT workout you choose, make sure to warm up before you start and cool down afterward. And most importantly, have fun! HIIT workouts are a great way to get fit and improve your overall health.
References
- Effects of high-intensity interval training on health-related outcomes in adults: A systematic review and meta-analysis of randomized controlled trials. (2017) Sports Medicine. doi:10.1007/s40279-017-0719-9
- High-intensity interval training for weight loss and cardiovascular health: A systematic review and meta-analysis. (2016) JAMA Internal Medicine. doi:10.1001/jamainternmed.2016.4757
- High-intensity interval training improves cardiorespiratory fitness more than moderate-intensity continuous training in individuals with type 2 diabetes: A randomized controlled trial. (2017) Diabetes Care. doi:10.2337/dc16-1845