High-Intensity Interval Training (HIIT). How does it work? What Are the Benefits?

 If you are looking to get maximum results in minimum time, High-Intensity Interval Training, aka HIIT training, is the way to go. We are sure you must have heard of this term in your fitness journey and want to know what it entails. 

This article will discuss what HIIT is, its potential benefits, and how to get started with your HIIT workouts. 

What is HIIT? 

HIIT is a training technique where you give an all-out effort for a short period followed by a period of rest or active recovery. So, you switch from an interval of high intensity to an interval of low intensity or rest.

An elementary example would be 30 seconds of sprinting followed by 30 seconds of rest or walking repeated for 10 minutes. Or 45 seconds of jumping jacks followed by 15 seconds of rest repeated for 12 minutes.  

In HIIT, both the work and rest interval can vary but typically the intervals last from 10 seconds to 1 minute in most workouts. At the same time, the total workout lasts from 4 minutes to 20 minutes. The interesting part is that this can be carried out with almost any exercise like kettlebells, sprinting, jumping, etc, as long as these exercises are done with high intensity.  

Now you must be thinking, why do this in the first place, what are the actual benefits and how it is better than steady-state cardio? Well, there's quite a bit of scientific merit behind performing HIIT and why it works. 

Benefits Of HIIT 

It Is Time Efficient  

The number one excuse people have when it comes to fitness is that they don't have enough time. People would say things like - I'm just too busy, or it takes way too long to get to the gym & workout. If you are one of these people who run out of hours in the day, HIIT might be perfect for you. Instead of regular cardio, where you give a lower effort for an extended period, a good HIIT workout  is much shorter & better.  

No Equipment Needed 

Yes, you have the luxury of performing HIIT workouts without any equipment or weights and from anywhere. Therefore, if you can't make it to the gym on a particular day, a HIIT workout from home is a great option.   

Induces Fat Loss  

Multiple studies suggest that HIIT induces more significant fat loss as compared to steady-state cardio. Not only that,  the intense exertion from a HIIT workout kicks your body's repair cycle into hyperdrive, which means you burn more calories & fat in the 24 hours after performing a HIIT workout.  

Improved VO2 Max

Because of its high-intensity nature, HIIT keeps your metabolism elevated even  several hours after  training. In a study, it was also found that HIIT shifts your body metabolism towards using fat for energy rather than carbohydrates. Therefore, you tend to burn more fat through the day.  

Some HIIT Workouts for You to Try!

HIIT Workout 1 - Basic Sprint Interval  

30 seconds of sprinting - 30 seconds of rest/walking (1 set) 

Repeat this 10-12 times.

HIIT Workout 2 - Bodyweight Exercises Interval 

30 seconds of burpees - 30 seconds of rest (1st set) 

30 seconds of jumping squats - 30 seconds of rest (2nd set) 

30 seconds of mountain climbers - 30 seconds of rest (3rd set) 

Repeat this routine 5-6 times.

HIIT Workout 3 - Battle Rope and Pushups 

30 seconds of battle ropes followed by 10 seconds of pushups 

Repeat this 8-10 times.

HIIT Workout - 4 

High knees - 30 seconds followed by 15 seconds of rest 

Russian twists - 30 seconds followed by 15 seconds of rest 

Jumping jacks - 30 seconds followed by 15 seconds of rest 

Repeat this routine 5-6 times. 

So, try these  HIIT workouts  in your next session. Mix and match your HIIT workouts with different exercises to make things exciting and keep it challenging. 

References

https://pubmed.ncbi.nlm.nih.gov/26440134/ 

https://pubmed.ncbi.nlm.nih.gov/23002086/ 

https://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd