High-Intensity Interval Training, also known as HIIT, is one of the most popular workouts now a days. You will always hear about it in gyms or even get tutorials about it so you can do it at home.
This type of workout is known to be time efficient and effective way to boost one’s metabolism and lose weight. One thing that makes it well-known is that one can do it anywhere and can utilise any form of cardio work out that they choose.
What is HIIT Workout?
High Intensity Interval Training exercise is a type of workout where it involves alternating low intensity exercises and burst periods of high intensity exercises. It is giving all out effort for a short period then followed by recovery or a period of rest.
Basically, you are allowing recovery time for your body between burst intervals of high intensity cardio exercises. This is taking your normal cardio workout to another level and making your body push and not to be in your comfort zone.
Good thing about HIIT workout is that you can use any of the cardio exercise that you are accustomed to. This includes running, elliptical trainer, rowing, climbing machine or skipping rope.
Difference between Regular Cardio and HIIT
A steady state cardio, or also known as regular cardio, is a form of low intensity cardio but done on a longer period of time (example of this is going on a treadmill or elliptical for a set time). When doing steady state cardio exercises, you are not out of breath and can still maintain a conversation with somebody else.
HIIT workouts, on the other hand, are exercises that are very time efficient. It provides you an avenue to do both cardio and fat burning exercise in a shorter period of time compared to a regular cardio workout.
Both HIIT and steady state cardio are effective and can produce results. It is a good idea to have both in your workout program.
How Do You Do HIIT?
A HIIT workout can last from 4 minutes until 30 minutes. This can be done with all exercises like sprints, squat jumps, kettlebells, elliptical, etc. This type of work out will bring about results as long as the exercises are done with intensity.
An example of a HIIT Workout would be:
- 1 minute intensity (hard) and 2 minutes recovery (light) – this can be done 10 times (you can use elliptical or treadmill)
- 15 seconds intensity (hard) and 45 seconds recovery (light)- you can do this for sprints, burpees, rowing machine, etc.
You can customise your own HIIT workout based on your preference.
Benefits of HIIT Workout
- No equipment needed. You can basically do your HIIT by sprinting or any cardio exercise that suits you, as long as you put effort in putting intensity for a short period of time followed by recovery time.
- Saves time. Compared to steady state cardio that you can do at low intensity for a longer period of time, HIIT workout can cut your time in half and brings about the same result.
- Mix things up. You can customise your own workout based on what cardio exercise you like doing. This will also make you stick with the workout because you are enjoying what you are doing.
- HIIT burns as much calories as the steady state cardio in half the time and brings about weight loss.
- Your metabolic rate is higher post HIIT workout. There was a research done that proves HIIT exercises boost your metabolism and can actually shift towards using fat as energy rather than carbohydrates.
- HIIT can improve oxygen consumption or your VO2 Max. The better the VO2 Max the harder the person can work out that can result to better health.
- It can reduce blood pressure and heart rate. This is often true with people who are obese. Doing HIIT exercises can actually improve Hypertension.
HIIT and Weight Loss
HIIT workout can definitely help in weight loss but always be mindful of the things that you eat. Both goes side by side and one can’t be without the other. You can’t expect to have a fit body if you are doing HIIT workout but eating unhealthy food. It is not a magic tool!
The important thing is to find the correct exercise that is suited and can work for you plus a healthy and balance diet that you will be able to be consistent with.
HIIT can be stressful for the body because of the high intensity level and can have your Cortisol level up. There should be a proper recovery period to prevent this.
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