Benefits of High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) has become one of the most popular trends in the fitness world due to its ability to improve fitness and burn fat in a relatively short period of time. Unlike traditional cardio workouts, HIIT combines bursts of intense exercise with short periods of rest or low-intensity activity, making it an effective and efficient option for many people. In this blog, we'll explore in detail what HIIT is, how it works, and why you should consider it an essential part of your fitness routine.

What is HIIT?

HIIT, or High Intensity Interval Training, is a form of cardiovascular exercise that alternates between short periods of intense anaerobic activity and less intense recovery periods. These workouts can vary in length, but generally last between 20 to 30 minutes. Intensity is key: During periods of high intensity, you should push yourself as hard as you can, reaching between 80% and 95% of your maximum heart rate.

How does HIIT work?

HIIT works mainly through two mechanisms:

  1. Calorie Burn During and After Exercise : During high-intensity intervals, your body burns a significant amount of calories. Additionally, due to the effect known as EPOC (excessive post-exercise oxygen consumption), your body continues to burn calories at a high rate even after you have finished training.

  2. Improved Metabolism : HIIT helps increase your basal metabolic rate, which means your body will continue to burn more calories even at rest. This effect can last up to 48 hours after exercise.

Benefits of HIIT

  • Efficient Fat Burning : HIIT is extremely effective in burning fat. Studies have shown that it can burn more fat than traditional cardio exercises in less time.
  • Improved Metabolism : Increases your basal metabolism, helping you burn more calories throughout the day.
  • Increased Endurance : Improves both cardiovascular and muscular endurance, which can translate into better performance in other sports and activities.
  • Versatility and Flexibility : It can be performed anywhere, whether in the gym, at home or outdoors, and requires no special equipment.
  • Time Savings : HIIT sessions are typically shorter than traditional workouts, making them ideal for people with busy schedules.

How to Incorporate HIIT into your Routine

Incorporating HIIT into your exercise routine is simple and can be adapted to any fitness level. Here are some tips to get you started:

  • Select Exercises You Enjoy : Choose activities you enjoy, such as running, jumping rope, cycling, or even bodyweight workouts.
  • Structure of a HIIT Workout : An example could be running at maximum speed for 30 seconds, followed by 1 minute of walking. Repeat this cycle for 20-30 minutes.
  • Frequency : To start, try doing HIIT 2-3 times a week, allowing days of rest between sessions for recovery.

Examples of HIIT Routines

HIIT for Beginners
  1. Warm-up (5 minutes) : March in place, dynamic stretches.
  2. Circuit (20 minutes) :
    • 30 seconds of running at high speed
    • 1 minute walk
    • Repeat 10 times
  3. Cool down (5 minutes) : Static stretching, deep breathing.
HIIT with Body Weight
  1. Warm-up (5 minutes) : Jumping jacks, arm rotations.
  2. Circuit (20 minutes) :
    • 30 seconds of burpees
    • 30 seconds rest
    • 30 seconds of jump squats
    • 30 seconds rest
    • 30 seconds of mountain climbers
    • 30 seconds rest
    • Repeat 5 times
  3. Cool down (5 minutes) : Static stretching, deep breathing.

Precautions and Considerations

  • Consult a Professional : Before starting any new exercise regimen, especially a high-intensity one, consult with a health professional.
  • Listen to your Body : HIIT is intense and can be demanding. If you feel pain or discomfort, reduce the intensity or choose alternative exercises.
  • Hydration and Nutrition : Make sure you are well hydrated and properly fueled before and after your workout to optimize performance and recovery.

Conclusion

High Intensity Interval Training (HIIT) offers an efficient and effective way to improve fitness, burn fat and increase metabolism. With its ability to adapt to any fitness level and the flexibility to be performed anywhere, HIIT is a great addition to any exercise routine. Incorporate HIIT into your routine and enjoy its many benefits!

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