The What, How, and Why of HIIT
What is HIIT?
HIIT stands for high-intensity interval training, and it's a type of exercise that involves alternating between short bursts of intense activity and periods of rest or lower-intensity activity. For example, you might sprint for 30 seconds, then jog slowly for 60 seconds, and repeat that cycle for several minutes. The goal is to push your body to its limits during the intense bursts, then give it time to recover. This type of exercise is often more efficient than continuous moderate exercise, and it's also thought to have more benefits for cardiovascular health and overall fitness.
The different types of HIIT
There are several different types of HIIT workouts, and the most popular ones include Tabata, AMRAP, EMOM, and circuit training. Tabata workouts are typically 4 minutes long, with 20 seconds of intense activity followed by 10 seconds of rest, repeated 8 times. AMRAP (as many rounds as possible) workouts have a set amount of time, and the goal is to complete as many rounds as possible during that time. EMOM (every minute on the minute) workouts have a set amount of work to be done each minute, with rest between minutes. Circuit training is similar to AMRAP, but it has a specific order to follow, rather than letting you choose the order of exercises. There are many other types of HIIT workouts, and they can be customized to suit your individual needs and fitness level. These are just a few of the most common types of HIIT workouts.
Equipment needed for HIIT (treadmill, jump rope, kettlebells, etc.)
Some common pieces of equipment used in HIIT workouts include treadmills, jump ropes, kettlebells, medicine balls, and resistance bands. Many HIIT workouts can also be done with no equipment at all. If you have a limited budget or limited space for exercise equipment, you can still do effective HIIT workouts using only your body weight. Even just doing jumping jacks, burpees, and sprints in place can be a great workout!
The length of a typical HIIT workout can vary, but they are usually short and intense. Most HIIT workouts last 10-30 minutes, and many are even shorter. The intensity of a HIIT workout is usually very high, with the goal of pushing your heart rate up close to its maximum. This intensity is what makes HIIT workouts so effective in a short amount of time. However, it's important to listen to your body and not push yourself too hard if you're just starting out. You can always build up to higher intensity over time.
You can make them as challenging as you want by increasing or decreasing the intensity. For example, you could do a simple but challenging workout consisting of 10 rounds of 20 jumping jacks, 10 burpees, and 10 air squats, with 10 seconds of rest between each round.
HIIT for weight loss and overall health
HIIT has been shown to be more effective for weight loss than traditional cardio workouts, because it burns more calories in less time. HIIT also increases your metabolism, so you continue to burn calories even after your workout is over. In addition to weight loss, HIIT has been shown to improve cardiovascular health, increase strength and endurance, and reduce blood pressure and cholesterol levels. It's also been linked to improved brain health and cognitive function.
When you do HIIT, your body uses more oxygen during the workout and afterward, compared to traditional cardio workouts. This is called excess post-exercise oxygen consumption (EPOC). During this time, your body is working hard to recover and restore itself to a resting state. This process requires energy, which your body gets from burning fat and glycogen (stored carbs). So, you burn more calories overall when you do HIIT compared to traditional cardio. In addition, HIIT has been shown to boost your metabolism for up to 24 hours after your workout, so you continue to burn more calories even after your workout is over. This is called the afterburn effect, and it's one of the main reasons why HIIT is so effective for weight loss. In addition, HIIT has been shown to increase the amount of fat burned during exercise compared to traditional cardio. This is called the fat oxidation rate. So, not only do you burn more calories overall, but you also burn more fat specifically when you do HIIT. Pretty cool, right?
Tips for getting started with HIIT
If you're just getting started with HIIT, here are a few tips to help you make the most of your workouts:
- Start slowly. Don't try to jump right into a high-intensity workout if you're new to exercise. Start with low-intensity intervals and build up gradually.
- Warm up and cool down. Be sure to warm up for 5-10 minutes before your HIIT workout, and cool down with some light stretching afterward.
- Stay hydrated. Drink plenty of water before, during, and after your workout to stay hydrated.
- Listen to your body. If you feel pain or discomfort, stop and rest. Don't push yourself too hard or try to keep up with someone else. Everyone's fitness level is different, and it's important to listen to your body and go at your own pace.
- Don't overdo it. HIIT is very effective, but it's also intense. Start with 1-2 HIIT workouts per week and gradually increase the frequency and intensity as you get stronger.
- Recover. HIIT is hard on your body, so make sure to allow for adequate recovery time between workouts. This will help you avoid injuries.