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November 19, 2024 By Deepanshu Sharma 4 Comments

High Intensity Interval Training and Its Benefits

HIIT and its benefitsYou’ve likely come across the term HIIT in recent years. High-Intensity Interval Training is an exercise routine that many people swear by to get optimal results! While there may be some confusion about what HIIT entails and who should do it, we’re here to clear things up!

What is High Intensity Interval Training?

HIIT, or High-Intensity Interval Training—also known as Sprint Interval Training or High-Intensity Intermittent Exercise—is a workout designed to aid in fat loss and increase stamina.

In this routine, a person performs a burst of high-intensity exercise (like sprinting for 30 seconds) followed by a short burst of active rest (like walking or jogging for 30 seconds) for a total of 4-5 minutes. You then take a minute or two of rest and repeat the same pattern with different exercises.

The main focus of this routine is continuous movement, alternating between high and low-intensity exercises. HIIT is suitable for all ages and can be done 4-5 times a week for best results.

It’s advised to start with a 1:1 ratio of high to low intensity—30 seconds of high intensity followed by 30 seconds of low intensity. As you progress, you can increase this ratio to 2:1.

Benefits of HIIT

  1. Quick Workout For Busy Individuals: HIIT workouts can range from 10 to 45 minutes, combining one or multiple exercises. It’s the perfect workout if you’re short on time but still want effective results. You can burn up to 500 calories in a 40-45 minute session, depending on the exercise and ratio chosen.
  2. Fat Loss: HIIT quickly raises your heart rate to the fat-burning zone and keeps it there, as there’s no rest. This provides excellent fat-loss results in a short period compared to traditional cardio, and the results are noticeable.
  3. Increased Endurance: This routine is highly effective for building stamina, even if you start at lower speeds. Many who practice HIIT have noticed they can run longer and faster after consistently following the routine.
  4. Improved Brain Functioning: Research conducted at various institutes has shown that following a HIIT routine for some time can lead to the following changes that enhance brain functionality:
    • Increases neuron count
    • Improves cognitive function
    • Reduces nerve stiffness and inflammation
    • Promotes new blood vessel development in the brain
  1. Better Physical Performance: Research from the University of British Columbia revealed the following benefits of HIIT compared to traditional, moderate-intensity workouts:
    • Enhanced stamina
    • Greater endurance
    • Boosted metabolism
    • Increased speed and agility
    • Higher peak power

As we can see, HIIT is more than just a popular method for fat loss; it also improves essential aspects of both mental and physical performance. You can add HIIT to your current workout or try it instead of your usual cardio routine for a week.

Here is a Quick HIIT Routine You Can Follow  

  • Jumping Jacks – 1 minute
  • Squats – 1 minute
  • Spot Running – 1 minute
  • Squats – 1 minute
  • Jumping Jacks – 1 minute

Rest for 1-2 minutes, then do 2-4 sets depending on your fitness level.

Was this article helpful? Did we miss out on any facts? Let us know in the comments below! For more on fitness and workouts, check out Healthy Reads.

To workout with an expert, you can join our live, interactive, online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

#BeTheForce 

July 3, 2023 By GOQii 2 Comments

Quick Indoor Workout To Keep You Active!

Indoor HIIT

With the onset of monsoon, it might be impossible to hit the gym or venture outdoors to get your daily active fix. While most of us don’t have a mini gym set up at home, what do we do?

We’ve got the perfect solution to help you raise your heartbeat, aid fat loss and keep you active indoors! You don’t need any equipment and we’re sure this quick indoor workout will help you sweat and get the burn you need!

You already know what HIIT is and the benefits it provides. Now is the time to try it out! We have shared 3 levels below, namely Beginner, Intermediate and Advanced. Choose the quick indoor workout that best suits you!

1. Beginner

  • 20 sec Jumping Jacks
  • 20 sec Marching
  • 20 sec Spot Jogging
  • 20 sec Wide Squat
  • 20 sec Jumping Jacks

This is one set. Do 3-4 sets and rest up to 1 minute after each set.

2. Intermediate

  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Plank
  • 20 sec Climbers
  • 20 sec Plank
  • 20 sec Climbers

This is one set. Do 2-3 sets and rest up to 2 minutes after each set

3. Advanced

  • 20 sec Jump Squats
  • 20 sec Punching
  • 20 sec Jump Squats
  • 20 sec Burpees
  • 20 sec Plank crunches
  • 20 sec Burpees
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Punches
  • 20 sec High knees

This is one set. Do 2-3 sets and rest up to 2 minutes after each set.

Here you go! We hope this quick indoor workout helps you make the monsoons a healthier and more active affair. Always begin a workout routine after consulting your physician or under the supervision of your fitness expert to avoid injuries.

To get proper guidance from an expert in real-time, join our live, interactive GOQii PRO classes. You can book a class directly from the GOQii App.

Was this article helpful? Let us know in the comments below!

Get Active and #BeTheForce! 

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