High intensity interval training, otherwise known as HIIT, has become an incredibly popular part of working out for people who want to push themselves to go harder. It involves doing short bursts of intense workouts with only short recovery periods. For example, someone who was running would sprint for 30 seconds, jog for 20, and then continue running normally for 3. These short intervals push the body harder, but they don’t completely exhaust the body like sprinting for several minutes at a time would. What’s especially great about this is the fact that it can be incorporated into all different types of workouts, not just running or walking.
Should You do HIIT?
Do you want to lose weight, get toned, or just see yourself get more physically fit? Whatever your goals are, HIIT is something that can help you achieve them. This is why professional trainers and even athletes have started to incorporate interval training into their everyday routines. However, if you want to know how HIIT is going to help you in particular, take a look at the advantages listed below. You’ll learn how it can help you in various aspects of your health and why it can prove to be well worth taking advantage of during your next workout.
When you do a HIIT workout instead of a traditional workout, you will burn more fat in the 24-hours after you’re finished. This is because the intense bursts of energy put your body into overdrive and ramp up the rate at which you burn fat. Just take a look at one study done by The University of Western Ontario, which tested 10 men and 10 women doing various types of workouts, including HIIT. It found that those who did interval training burned more fat than those who did not. These participants weren’t even doing heavy weights or tough exercises, they were simply doing 4-6 sprints of 30 seconds during a 60 minute walk on an inclined treadmill.
HIIT can help prevent muscle loss that would otherwise be experienced when doing traditional cardio workouts. This motivates fat loss as well, so you’ll be toning your body more effectively rather than seeing weight loss without the tone.
In addition to burning fat for a good 24-hours after the interval workout, you’ll experience an increase with your metabolism. This is because HIIT encourages human growth hormone production in your body, which increases the rate at which you burn calories and helps slow down the aging process.
How Often to do HIIT?
If you’re new to working out, then it’s important not to push yourself too hard. If you do, you could put too much strain on your heart and you may end up hurting yourself as well. Try incorporating it just one day per week until you start working out more often, that way your heart will be conditioned and ready for more. Once you’re ready to push yourself harder, do interval training two or three times per week. If you feel like you’re strong enough to go further, then you can do HIIIT four to even seven times per week! Just remember to start slow when doing HIIT with different workouts, as you might not be conditioned for intervals in a different exercise.
Any Tips for Success?
- The last thing you should do is push yourself too hard. It’s important to give yourself a break in between interval training so your muscles can relax.
- Quality matters, so don’t push yourself to do more intervals than you’re comfortable with. Take your time!
- Set goals so you know what you’re working towards, otherwise you could end up getting comfortable with where you’re at.
- Don’t get stuck with the number on the scale. Keep going based on how you feel, which will likely be better and better with each passing week.
HIIT is challenging for everyone, especially beginners. However, if you’re willing to work hard and challenge yourself, it can pay off with quick results. From inches off of your waist line to just feeling more energized, you’ll likely want to stick with HIIT because it’s so incredibly beneficial. What are you waiting for? If you want to try it out, then get started today! You don’t need any special machines to do it, so it’s free and easy to get started with.