As we all know, in the ever-evolving fitness world, no trend has stuck quite as long HIIT workouts. High-Intensity Interval Training, or HIIT, has been a staple in home, gym and park workouts for over a decade. So why has it endured? What's HIIT's magic, that it becomes so popular now, the same way it was when it first appeared.
The science, though, knows the answer. HIIT is not just some workout; it’s
the newest in science-based fat burning, endurance building and health
improvement in a fraction of the time to do the same with other workouts. In
this article, we will discuss the importance of HIIT exercises, advantages of
HIIT, science behind HIIT and why is HIIT ruler of fitness world. So whether
you are a HIITaholic or a skeptical newbie with even a slight inkling to
discover more about the workout du jour, it will all be at your fingertips in
this definitive guide on how and why HIIT is here to stay.
What is HIIT?
HIIT (high-intensity interval training) workouts are unlike traditional
workouts, pushing short spurts of high-intensity exercise (intervals) followed
by short recoveries or low-activity exercise. These hero workouts are short
(15-30 min max) to allow people to fit them in easily. And you’ll jog for
thirty seconds, walk to recover, walk for one minute, then repeat up to ten or
fifteen times. HIIT training can include cycling or weight training, not just
jumping rope or bodyweight exercises.
The Physics of HIIT:
The HIIT thing isn’t hype, there’s good science behind it. Here’s how and
why it works:
EPOC: The After burn Effect:
But there is one class in particular, Excess Post-Exercise Oxygen
Consumption, EPOC, which is one of the main reasons HIIT works so well, quite
simply, the "after burn effect". Unlike traditional cardio, HIIT
leads to a greater level of excess post-exercise oxygen consumption, or EPOC,
which means your body is burning calories even after the workout as it recovers
oxygen levels in the body and repairs muscles. Why It Matters: Long after the
workout is over, you will be in caloric deficit, which makes HIIT a fat-burning bonanza.
Better Heart Health:
For the enhancement of cardiovascular function, studies show that
steady-state cardio is inferior as compared to HIIT. How it Works: HIIT gets
the heart rate up quickly for optimal function and stamina. Research Find:
According to a 2014 study published in the Journal of Sports Science &
Medicine that looked at subjects who had done HIIT workouts, those subjects had
significantly higher VO2 max (a measure of cardiovascular endurance) than those
who didn’t.
The Secret to Maintaining, and Even Gaining, Muscle Mass:
By comparison, cardio at a consistent moderate pace can actually burn muscle
along with fat — whereas the target of HIIT is to maintain, or even build,
muscle mass. What It Does: The short bursts of activity expand and strengthen
the muscle fibers. Bonus: You can strength train alongside HIIT for maximum
those benefits.
Time Efficiency:
Where time is the most valuable thing in this bloody world today. HIITs
time-efficient quality is a great benefit for busy people. The Science: Studies
have shown that HIIT can provide similar, if not superior, results than an hour
log of moderate exercise can in 15 to 20 minutes.
Why HIIT Is Still Popular:
While new trends in the world of fitness come and go, HIIT has remained one
of the most highly-esteemed for good reason:
It is Flexible:
HIIT program is customized for all the people as per their age groups,
fitness levels, and fitness goals. Whether it’s your first time, or you are
well accustomed to exercise, in which case you can tailor the time and
intensity of your exercise to the fittest of the levels. For beginners, a
session could involve working for 20 seconds and resting for 40 seconds; in
more advanced athletes, it may be 40 seconds of work and 20 seconds of rest.
No Equipment Needed:
HIIT is also one of the most popular workout types out there in part because
it requires little to no equipment at all. You are often then used body weight
moves, get it, push-ups, and squats. Why it’s popular: You can do HIIT on a
budget, in whatever space you have available to you.
It is Effective for Fat Loss:
And this is why HIIT is perfect for fat loss: The “after burn effect” or
excess post-exercise oxygen consumption is the measure of calorie burn during
and after the exercise. The Proof: HIIT got some major props from researchers
from the Journal of Diabetes Research in 2017, after reporting that it beat out
the less-exciting option of steady-state moderate-intensity training for body
fat loss.
It Makes Workouts Interesting:
HIIT workouts are not only hard but also interesting and dry due to
different set of exercises. How It Works: Boredom is one of the major reasons
people quit their workout rut. But one of the most redeeming qualities of HIIT
is the variety so that you do not get bored and lose interest in the workout.
The Benefits of HIIT Training:
The benefits of HIIT workouts extend far beyond weight loss and time
efficiency. Here’s a brief breakdown as to why HIIT is such a potent workout:
Boosts Metabolism:
Both HIIT boosts your metabolism so you can burn more calories 24/7.
Increases Insulin Sensitivity:
But studies show that H.I.I.T. drastically increases insulin sensitivity,
which is fantastic news for people at risk for type 2 diabetes.
Enhances Mental Well-being:
A HIIT workout, along with the release of endorphins it produces, can also
help fight stress, anxiety and depression.
Builds Endurance:
HIIT training builds not only anaerobic capacity, but also aerobic capacity,
which allows presentations, arguments, and even lugging laundry from the dryer
to feel less like a slog.
How to Start with HIIT:
Ready to try HIIT? Here’s how to get started:
- A Warm Up: 5 – 10 Minutes prepare your body to be able to work at higher levels of exertion.
- Choose Exercises: Choose 4–6 workouts that target numerous muscles simultaneously.
- Focus your energy: Perform each move for 20 seconds, then rest for 40 seconds. Adjust as needed.
- Cool down: Finish with 5–10 minutes of stretching to avoid injuries and help recovery.
Example HIIT Exercise:
Did you try this beginner HIIT workout?
- Jump Squats (20 seconds)
- Rest (40 seconds)
- Push-Ups (20 seconds)
- Rest (40 seconds)
- Mountain Climbers: 20 seconds
- Rest (40 seconds)
- Burpees (20 seconds)
- Rest (40 seconds)
Repeat this circuit 3-4 times to make it quick and effective.
Closing Remarks:
High-intensity interval training (HIIT workouts) are not going anywhere.
This science is at the core of HIIT, so you know it’s not a trend that’s going
to wane. This is the preferable mode of fitness for the professional as well as
the regular people for the most desired results in the least time possible and
it shows results for almost all types. Whatever you seek fat burning, endurance
building and all that lies between — HIIT has you covered. And laced up your
trainers, activated the stopwatch and felt the might of HIIT in action.
FAQs:
Q: What exactly is HIIT?
A: HIIT involves alternating short bursts of high-intensity exercise with
periods of rest. These are generally 15 to 30 minute sessions, and you’ll do
everything from cycling and running to bodyweight and strength training.
Q: How many HIIT workouts per week should I do?
A: HIIT workouts are generally advised 2 – 3 times per week with rest or
low-intensity workouts in between sessions to avoid overtraining and encourage
recovery.
Q: Will I need special equipment to do HIIT?
A: No, and one of the great perks of H.I.T. is that you can often do so with
little or no equipment. HIIT is also accessible for all, as it can include
exercises using body weight such as squats, push-ups and burpees.
Q: Is HIIT for beginners, is it safe for beginners?
A: Absolutely! Better yet, HIIT can be scaled to any fitness level. This
will provide a good foundation for a new initiate, who can progress to longer
work and rest periods, as well as more intense loading.
Q: what are beginner HIIT workouts?
A: Beginner HIIT workouts often include jumping jacks, high knees, squats
with just the body weight, push-ups, lunges, and mountain climbers. This can be
spaced out over short timeframes, with recovery time in between.
Q: What if I have injuries or health issues?
A: Just like that you have any preexisting injuries or illness; these need
to be reported to an appropriate health provider or certified fitness trainer
for safety.
Q: How do I stop getting bored with HIIT workouts?
A: HIIT workouts stay fresh and engaging by mixing up exercises, alternating
intensity and duration, and playing around with formats (circuit training,
alternating training styles) to keep yourself motivated and to fight off
boredom.
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