HIIT workouts (High Intensive Interval Training) are popular for those in a time-pressured environment. According to the American College of Sports Medicine, it has been ranked among the top 10 fitness trends since 2014. It is a complete workout that combines strength and resistance training. The intensity of the workout is essential to reap similar benefits to a longer workout.
This article will discuss these HIIT workout routines in more detail.
1. What is HIIT workout exercises?
General information about HIIT – High Intensity Interval Training
The HIIT workout is a type of interval training exercise. This type of fitness consists of several high-intensity movements that increase heart rate to a minimum of 80%. Short periods of lower-intensity movement are followed by several minutes of intense movements.
Todd Astorino, a professor at California State University San Marcos’ department of kinesiology, explained that HIIT could be defined as a heart rate increase.
Additional equipment is unnecessary if body weight is used as the primary resistance. HIIT workouts are a great format for home training because it doesn’t require much space.
You can incorporate HIIT into various exercise options, including running, dancing, rowing machines, and stationary bicycles. You can time the intervals by playing one- to five-minute music tracks.
HIIT workouts development story
Interval training is a technique that runners have used for over 100 years. They alternate between sprinting and jogging to increase their endurance.
In the 1950s, interval training was introduced as a more intense form of sprint interval training. It reached 100% maximum heartbeat and was used to enhance the performance of elite Olympic athletes.
Exercise physiologists began to publish study after study showing that exercise intervals can provide the greatest health benefits.
2. What are the benefits of HIIT workouts?
2.1 Burns calories – Event after the workout section
Aerobic exercise can be a great way to maintain your heart health, but it is not the most effective weight loss strategy. Weight training is a good way to lose weight, but not the most effective one.
A 2015 study of healthy men found that HIIT workout exercises burn 25-30% more calories than steady-state exercise. Studies on men have also shown that HIIT training increases your body’s production of human growth hormone (or HGH) by up to 450% in 24 hours after a session. This raise can increase overall calorie burning.
2.2 No need for crazy moves during your HIIT workouts.
One of the major drawbacks to HIIT is that you have to fly, flail, sprint, or bound (using a series of complex tools, no less) to get a good workout. However, HIIT’s hallmark is exertion and not the mode of exercise. Walking, for example, is a form of cardio that fits well.
In a study in Japan, researchers engaged 700 older and middle-aged adults in walking intervals for five months. These are shorter bursts of speed interspersed by periods of rest. The participants significantly improved their endurance and strength at the end of the study.
2.3 HIIT training regulates your appetite
HIIT exercises intensify your hunger by reducing ghrelin levels, an appetite-regulating hormone. Your blood sugar and lactate levels temporarily increase while doing HIIT, which can also reduce your appetite.
2.4 HIIT training increases your ability to absorb oxygen
The rate at which your body absorbs oxygen in one minute is called VO2max, a term often used in HIIT. Because it impacts your physical ability to perform at an athletic level, VO2max is crucial. Your body will have greater endurance during aerobic exercise if your VO2max is higher. An increase in VO2max will not only improve athletic conditioning but also lead to better overall health.
The health of our Telomeres is closely linked to VO2max. These components are part of our DNA system and regulate the aging process. A healthy telomere means more youthful cells and lowers cancer risk.
2.5 HIIT regulates blood glucose levels
HIIT can be a great option for people with diabetes, whether they are type 2 or pre-diabetes. It increases insulin sensitivity and glucose metabolism, which helps regulate blood sugar at healthy levels.
3. How do I quickly get started with HIIT training?
It is easy to incorporate high-intensity intervals into your exercise program.
You just need to pick your activity (running or biking, climbing rope, etc.). You can then experiment with different recovery and exercise durations, such as how intense you are exercising and how long it takes to recover.
Tips for a quick start
These tips will help you to create your killer HIIT routine:
- Choose a mode that you are comfortable with but at a lower intensity. If you have not jogged in a while, do not run.
- Start with something less impactful, such as swimming or cycling, if you want to treat joint pain.
- It would be best if you took enough rest breaks. Rest periods equal to or greater than your work hours will allow you to maintain enough intensity for HIIT.
- Work periods should not exceed 30 seconds. It will be hard to maintain HIIT-level intensity for 30 seconds at maximum.
- Begin with just a few cycles per week. Training in HIIT is extremely demanding, especially if using higher-impact modalities. To avoid injury, you should have adequate recovery time between training sessions.
Here are some simple examples of HIIT exercises:
- For 30 seconds, pedal hard and quickly on a stationary bicycle. Next, pedal slowly and steadily for about 2-4 minutes. You can repeat this process for between 15-30 minutes.
- Sprint for 15 seconds after you have finished jogging. Next, jog or walk slower for about 1-2 minutes. This pattern can be repeated for between 10-20 minutes.
- Do squat jumps for 30 to 90 seconds. Next, stand or walk for 30 to 90 seconds. Continue this process for between 10-20 minutes.
These examples are just a few ideas. You can change your routine to suit your needs.
4. How to get the most out of your HIIT workouts
These tips help you stay motivated when starting your next Hight Intensive Integrated training session.
4.1 Be ready to do everything.
It will help if you choose exercises you are familiar with and can perform at an intense level (at least 80 percent). You must monitor your rest and be strict about it.
4.2 Do not sacrifice form.
You can avoid injury by choosing exercises that you are familiar with. Keep it simple if in doubt.
4.3 Heat up well
Before starting a HIIT program, doing dynamic stretching for five to ten minutes is advisable. If doing traditional cardio HIIT, you should establish a baseline intensity of 50 to 70%. Then, increase the intensity by adding more.
4.4. Put your phone away
HIIT exercises demand that you be focused and attentive. This workout routine is a great way to focus all your attention on yourself.
5. How long should a HIIT workout last?
HIIT workouts are quick and easy. You can do them in as little as 20 minutes if you maintain the right intensity. It is possible to keep the intensity high by working for long sessions, lasting between 45-60 minutes. These classes are not HiiT-compliant, but they do provide interval training.
HIIT can be a great exercise option for those who want to improve their endurance and strength with limited time . Due to the high intensity of HIIT, it is a good idea to consult a doctor before you start a HIIT program. Participants new to HIIT need to choose a program that is facilitated and supervised by an exercise professional.