You’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
- 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.
- 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.
- 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.
- 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:
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- Increases neuron count
- Improves cognitive function
- Reduces nerve stiffness and inflammation
- Promotes new blood vessel development in the brain
- Better Physical Performance: Research from the University of British Columbia revealed the following benefits of HIIT compared to traditional, moderate-intensity workouts:
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- 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.
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