High Intensity Interval Training (HIIT) is a great way to torch calories, build strength, and improve your general fitness level. HIIT is a type of training where you alternate between periods of high-intensity movements and rest. HIIT is designed to burn a lot of calories in a relatively short period of time and can be done anywhere you have enough space to move around in.
HIIT is time-efficient because it’s designed to be done in short, intense bursts.
HIIT can be done with minimal equipment, or no equipment at all.
HIIT can be tailored to match your fitness level- make it easier or harder to suit your needs.
It helps improve your strength, aerobic capacity, endurance, and overall fitness.
HIIT will help you burn fat and calories more efficiently.
Getting Started with HIIT
Warm up by doing some light physical activity for 5-10 minutes.
Choose your exercises. You can do bodyweight exercises (like squats, burpees, or mountain climbers) or exercises with equipment (like battle ropes or kettlebells).
Do your chosen exercises at a high intensity for 30-45 seconds, followed by a rest period of 15-30 seconds. Aim for 8-10 rounds.
Cool down by doing some light physical activity for 5-10 minutes.
- How often should I do HIIT?
You should aim for 3-4x a week. It’s important to give your body a rest in between HIIT sessions to allow for muscle repair and recovery.
- Do I need special equipment to do HIIT?
No, HIIT can be done with minimal or no equipment at all. You can even use everyday items like a chair or a sofa!
- Can I do HIIT if I’m new to exercise?
Although HIIT is relatively high intensity, you can adapt the exercises and intensity to match your fitness level. Seek advice from a medical professional or qualified fitness instructor if you have any underlying health conditions before starting a new exercise program.
- Will I lose weight with HIIT?
Weight loss can occur with HIIT if it is part of a balanced diet and a regular exercise program.
What are some examples of HIIT training workouts?Some examples of HIIT training workouts include:
1. Treadmill Intervals: Start with a warmup of walking at a slow pace for five minutes. Then, increase the speed in increments, sprinting for one minute, walking for two minutes, and repeating this interval for a total of 30 minutes.
2. Tabata Training: This type of workout consists of eight rounds of 20 seconds of high-intensity anaerobic exercises (such as burpees, jumping jacks, mountain climbers, etc.), followed by 10 seconds of rest in between each round.
3. Sprints: Start by sprinting at a moderate pace for 30 seconds, then rest for 30 seconds. Repeat this interval for a total of 10 to 15 minutes.
4. Stair Climbing: Start by climbing the stairs at a normal pace for two minutes. Then, increase your speed for 30 seconds, followed by two minutes of rest. Repeat this interval for 20 to 30 minutes.