HIIT… What, why, and how?
In this fast-paced world we live in, finding time to workout can be challenging and is often put on the back burner. In fact, the most common barrier to exercise is lack of time. So, finding effective and time-efficient workout routines has become crucial to our health and wellbeing. The U.S. physical activity guidelines state that adults should get at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity or a combination of both, spread throughout the week.
High-Intensity Interval Training (HIIT) has taken the fitness world by storm due to its promise of results in shorter durations. Let’s dive in and explore the world of HIIT, maybe it will revolutionize your fitness journey.
What is HIIT and why should you do it?
HIIT is not just another buzzword, it is a scientifically backed approach to exercise. This form of cardiovascular exercise alternates between short, intense bursts of activity and periods of lower-intensity exercise or rest. Unlike steady-state cardio, where you maintain a consistent pace, HIIT challenges your body’s ability to work at maximum effort during short intervals, pushing your limits. You can use this structure of high-intensity training to low-intensity training with running, swimming, stair climbing, rowing, jump roping, bodyweight exercises, the list goes on, and you can do this type of training anywhere and for free.
HIIT will help you lose weight, build muscle, and boost your metabolism. Not only will you burn calories in a short amount of exercise time, but research shows that your body will continue burning calories for hours after a HIIT session, this is scientifically known as excess post-exercise oxygen consumption (EPOC). The intense intervals create an oxygen debt in the body which needs to be replenished after exercise to restore physiological processes that were disrupted during the workout. The increased demand for oxygen leads to a higher metabolic rate, causing the body to burn more calories to meet the elevated oxygen requirements.
How to do HIIT:
First, start by choosing your workouts. Like previously mentioned, HIIT is very versatile and can be adapted to different goals and forms of exercise. Choose exercises that you enjoy and that align with your fitness goals. If you’re choosing a set of exercises, prepare by writing them down on a whiteboard or journal so you don’t forget them midway through. Next, warm-up your body to prepare for the intensity of your workout. This can include dynamic stretching and/or light cardio to get your blood flowing. Finally, the HIIT session. Alternating between high-intensity and rest or low-intensity, if you’re a beginner start with a ratio of 1:2. For example, 30 seconds of work followed by 1 minute or rest. As you progress, you can adjust the interval ratio and maybe even add in low-intensity exercise instead of complete rest. When I say high-intensity, I mean all-out, no holding back, while keeping your form solid of course. Finish your session with a cool down that includes static stretching to reduce muscle soreness and promote flexibility.
Below is an example of an at home HIIT session that you can do in ~20 minutes:
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2 minute warm-up:
30 second jog in place
30 second arm circles
30 second walking hamstring stretches
30 second butt kicks
18 minute workout (ALL OUT training):
30 second squat jumps
1 min rest
30 second burpees
1 minute rest
30 second bear crawl
1 minute rest
30 second plank
1 minute rest
Repeat x 3
Cool down
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As mentioned before, there are various ways to do HIIT. My two personal favorites are on the rower and in the pool. I usually do a 30 second sprint to 30-45 second rest or slow and repeat 8-10 times. HIIT is not only a great way to workout but it’s also an opportunity to throw in exercises that you may not normally do in your other training sessions. Whether you’re a beginner or a seasoned fitness enthusiast, HIIT has the potential to revolutionize your fitness journey. Try it out— your body and mind will thank you!
