High-intensity interval training, commonly known as HIIT, has become an extremely popular form of exercise in recent years. As the name suggests, HIIT involves short bursts of intense exercise alternated with recovery periods. This type of training provides numerous benefits and is an efficient way to exercise.
The Benefits of HIIT
HIIT offers several advantages over traditional moderate-intensity continuous training. The main benefits of HIIT include:
- Improved cardiovascular fitness. The repeated intensity spikes during HIIT sessions improve the heart’s ability to pump blood more efficiently. Studies show that HIIT can improve VO2 max (a key measure of cardiovascular endurance) more than steady-state cardio.
- Increased fat burning. HIIT workouts burn more calories per session than moderate cardio. The metabolism remains elevated after exercise, leading to fat burning that can last up to 24 hours after the workout is over.
- Quicker workouts. HIIT workouts tend to be shorter in duration than steady-state cardio sessions. HIIT sessions typically range from 10-30 minutes in length. The high-intensity bursts eliminate the need for longer exercise times to get results.
- Reduced boredom. The varied intervals during HIIT workouts help to keep things engaging and challenging. Mixing up different exercises also helps combat workout monotony that can occur with steady-state cardio.
- Improved athletic performance. Studies show HIIT can boost speed, power, agility, and stamina since it taxes the fast-twitch muscle fibers used in athletic activities.
- Increased muscle mass. The high resistance of HIIT workouts can build lean muscle, especially when combined with strength training.
HIIT Principles and Components
Effective HIIT workouts incorporate certain key principles and components:
| Component | Description |
| High-intensity periods | Maximum effort to spike heart rate up to 80-95% of max. |
| Active recovery | Low to moderate intensity exercise like jogging, cycling. |
| Variable work and rest times | Varying durations, e.g., sprinting for 30 seconds then walking for 60 seconds. |
| Total workout time | Typically lasting between 10-30 minutes, including warm-up and cool down. |
| Exercise choices | Alternating between strength moves, plyometrics, bodyweight exercises, sprints, bikes, rowers, etc. |
Sample HIIT Workouts
Many different HIIT workout formats exist. Two effective and popular examples include:
Tabata Intervals
The Tabata protocol follows a 20 seconds of intense work / 10 seconds of rest pattern repeated for 8 total rounds (4 minutes). Exercises like sprints, battle ropes, jump ropes, and kettlebell swings work well with this format. Tabata intervals have been shown to rapidly build cardiovascular fitness and boost metabolism.
AMRAP Workouts
AMRAP stands for “As Many Rounds As Possible.” With AMRAP workouts the goal is to complete a circuit of exercises as many times as possible within a set time frame. For example:
| Exercise | Reps |
| Jumping jacks | 20 |
| Push-ups | 10 |
| Bodyweight squats | 15 |
Completing that 3-exercise circuit as many times as possible in 10 minutes. AMRAP workouts improve muscular endurance and cardiovascular endurance due to the fast pace and repetitive nature.
Getting Started with HIIT
When beginning a HIIT program, it’s important to take certain precautions:
- Get medical clearance, especially if over 35 years old or with chronic health conditions. HIIT is intense and not appropriate for all fitness levels.
- Build an exercise base first before attempting HIIT. Have at least 2-4 weeks of regularly performing easier moderate-intensity workouts.
- Begin with only 1 or 2 HIIT sessions per week and give your body at least 24-36 hours recovery between sessions.
- Focus on proper exercise form over speed, especially when first starting. Maintaining form reduces injury risk.
- Listen to your body and take breaks as needed during workouts. It’s not worth overdoing it early on.
- Slowly increase the intensity, duration, and weekly frequency of HIIT workouts over a period of several weeks to allow your body to adapt.
With proper preparation and smart programming, a HIIT training program can take your fitness results to the next level. The combination of intensity, variety, and efficiency makes HIIT a compelling choice for those looking to maximize their fitness gains. Just remember to start gradually and progress sensibly, and you’ll be on your way to achieving your fitness goals.
