Loading...What Is HIIT
High-Intensity Interval Training (HIIT), is a form of cardiovascular exercise that alternates between short bursts of intense activity and periods of low-intensity recovery or rest. These workouts are typically designed to push your body to its limits during high-effort intervals, followed by short rest or lower-intensity phases, allowing you to recover before starting again.
You can do HIIT with different exercises, including running, cycling, bodyweight movements, and strength training. The key to HIIT is working close to your maximum effort, typically for a period of 20 to 45 seconds, followed by a recovery phase that lasts anywhere from 10 seconds to a minute.
Why HIIT Exercises are Effective
HIIT Boosts Calorie Burn in a Short Time
One of the key benefits of HIIT is its power to burn a considerable number of calories in a short amount of time. As HIIT pushes you to perform at your maximum effort during high-intensity intervals, your body requires more energy (calories) to complete the workout. Studies have shown that HIIT can burn more calories than traditional moderate-intensity exercise, like jogging or cycling, in less time.
HIIT Improves Cardiovascular Health
HIIT improves both aerobic and anaerobic capacity. Aerobic exercise strengthens your heart and lungs, while anaerobic exercises improve your body’s ability to handle high-intensity effort without fatiguing too quickly. This means you’ll get better at making high-intensity efforts and recovering faster.
HIIT Temporary Boosts Metabolism and Promotes Fat Loss
One of the unique benefits of HIIT is EPOC (excess post-exercise oxygen consumption), also known as the “afterburn effect.” After an intense HIIT exercise, your body continues to burn calories at a high rate for hours as it returns to its resting state. However, it’s important to note that this does not permanently elevate your resting metabolic rate. The elevated calorie burn typically lasts a few hours post-exercise, not indefinitely.
While HIIT can improve metabolic flexibility and efficiency, there is no evidence that HIIT causes a significant permanent increase in basal metabolic rate (BMR). In other words, while HIIT is effective at burning calories during and after the workout, it does not lead to a lasting increase in how many calories you burn at rest unless you increase muscle mass.
HIIT is Time-Efficient
HIIT workouts are incredibly efficient and perfect for busy schedules. A full HIIT session can last 15 to 40 minutes, making it easy to fit into a tight daily routine. Even though the workouts are short, they provide similar benefits to longer, steady-state cardio sessions.
HIIT Preserves Muscle Mass
When paired with a balanced caloric intake and proper recovery, HIIT can help you maintain muscle while still burning fat. Incorporating resistance exercises in HIIT can help maintain or build muscle mass, which indirectly helps to “boost metabolism” because more muscle mass requires more energy, even at rest.
How Does HIIT Work?
HIIT operates on the principle of work-to-rest times. A typical work-to-rest ratio in HIIT workouts might be 2:1, such as 30 seconds of intense exercise followed by 15 seconds of rest or low-intensity movement. You can adjust these intervals depending on your fitness level, the intensity of the exercise, and the length of your workout.
For example:
- Beginner HIIT: 20 seconds of work, 40 seconds of rest.
- Intermediate HIIT: 30 seconds of work, 30 seconds of rest.
- Advanced HIIT: 40 seconds of work, 20 seconds of rest.
The intensity of the work periods is where the benefits of HIIT come from. You should work at about 80-90% of your maximum heart rate during the high-intensity phases. These periods are followed by lower-intensity recovery intervals, allowing your heart rate to decrease before the next high-effort interval.
Benefits of HIIT Workouts for Different Fitness Goals
Weight Loss
HIIT is very effective for weight loss due to the high-calorie burn and the EPOC effect. Since HIIT combines cardio and strength training, you can burn fat while maintaining lean muscle mass.
Improved Athletic Performance
HIIT is also beneficial for athletes looking to improve their performance. HIIT can increase anaerobic capacity and overall endurance by imitating the demands of sports that require bursts of speed or power (e.g., basketball, soccer, or tennis).
Is HIIT for Everyone?
While HIIT offers numerous benefits, those with certain health conditions must consult their doctor before doing HIIT workouts. Because this type of workout is high-impact, listening to your body and adjusting the intensity is essential.
For Beginners: It’s important to start slowly and gradually build up your endurance. Begin with short intervals and lower-impact exercises, focusing on proper form.
For Advanced Athletes: HIIT can be tailored to challenge even the fittest individuals by increasing the work intervals, reducing rest time, or incorporating more complex exercises. How Often Should You Do HIIT?
Although HIIT workouts are highly effective, as a beginner, you can incorporate HIIT into your workout routine 2-3 times per week. If you are more of an intermediate level, 3-4 times, and if you’re advanced, up to 4-5 times per week. However, do make sure to integrate time to properly recover alongside other training modalities for a well-rounded fitness program.
Tips for Getting the Most Out of HIIT
Focus on Form: Good form is essential to avoid injury, especially when performing high-intensity exercises.
Warm-Up and Cool-Down: Always include a warm-up and cool-down to prepare your body for the intensity of HIIT and aid in recovery afterward.
Listen to Your Body: While HIIT is meant to push you, it’s essential to listen to your body and take rest days as needed to avoid burnout or injury.
Maximize Your Fitness and Performance
HIIT is an incredibly effective workout method for improving cardiovascular wellness, burning fat, building muscle, and boosting overall performance. Its flexibility allows it to be adapted to any fitness level, and its time efficiency makes it perfect for anyone with a busy lifestyle. Whether you want to lose weight, gain muscle, or improve your endurance, HIIT can help you achieve your fitness goals.
At SWEAT440, our HIIT-based workouts are designed to maximize these benefits for every member, regardless of fitness level. Each 40-minute class targets multiple muscle groups while enhancing cardiovascular health, burning calories, and improving endurance. With classes starting every 10 minutes, SWEAT440 makes it easy to fit high-intensity, effective workouts into your daily routine. Want to experience it firsthand? Take a free class and discover the benefits of HIIT.
Biography
Matthew Miller has over 20 years of experience in the fitness industry as a business owner and personal trainer. He holds a BA in Exercise and Sports Science from the University of North Carolina and is CSCS certified through the NSCA. He is currently the Chief Brand Officer of SWEAT440 and the franchisee of SWEAT440 – NODA in Charlotte.
