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Know About Hiit (High Intensity Interval Training)

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What is HIIT?

HIIT (High Intensity Interval Training) workouts should be tailored to the individual’s fitness level and medical conditions. Research has commonly observed HIIT to be a protected and charming activity for a scope of ages and ailments.

A meta-review of HIIT compared with control groups found HIIT to be safe (no acute injury reports or serious cardiovascular events) in controlled supervised settings, with mean compliance rates in completing the program reaching >80%.

In our time-pressured culture, HIIT has claimed a spot in the top 10 fitness trends since 2014 as surveyed by the American College of Sports Medicine.

Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.

Pros of High Intensity Interval Training

  • Increases Your Metabolism: Combing high intensity with interval training results in EPOC (Excess Post-exercise Oxygen Consumption), which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine. Afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
  • It’s Efficient and Effective: Due to the short duration of HIIT exercises, it’s great for busy professionals. While you may not have time in your day to make it to the gym, everyone has a few spare minutes they can dedicate for a quick HIIT session.
  • Quick and Convenient: Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at the beach, etc. And most are 30 minutes or less.
  • Helps you burn fat: HIIT is one of the best forms of exercise if you're trying to lose weight, Numerous studies found that HIIT helps you consume more oxygen than a non-interval workout routine, which helps increase your metabolism rate after a session. This increased metabolic rate is what helps you to burn calories and fat at a faster rate.
  • Helps Manage Stress Level: HIIT has the ability to improve this and make you better equipped to deal with the difficulties that life throws at you, as it provides a short, fiery session to distract you from all of your concerns.
  • Lowers Blood Pressure: This is largely because HIIT can reduce the stiffness of the artery walls, leading to a lower resting blood pressure. Studies have also shown that HIIT is the best form of exercise if you are trying to lower your blood pressure, more so than traditional cardio.
  • It Can Done Everywhere: HIIT can done wherever you want like gym, home and etc. HIIT can done without any type of equipment's

Cons of High Intensity Interval Training

  • Higher Risk of Injury: If you’re not using correct form and positioning for the exercises you’re doing, a fast burst is much more likely to leave with you a painful injury which could have been avoided.
  • HIIT is not Suitable for Everyone: Due to the complexity of some of the movements, it’s best performed by those who already have a basic level of fitness. As HIIT training is so intense you need a basic level of fitness to take part. If you're not used to exercising the workout could cause undue stress on your heart.
  • Demotivation Persists: Too much intensity can eventually lead to burnout & demotivation to exercise, If you overdo HIIT, you may find yourself dreading your workouts and ultimately skipping them, at which point you're not getting any of the health benefits of exercise. Instead, keep other, gentler exercise ideas in your back pocket and utilize them when HIIT just doesn't feel right.
  • Not Suitable for Everyone: As HIIT training is so intense you need a basic level of fitness to take part. If you're not used to exercising the workout could cause undue stress on your heart.
  • HIIT Disadvantages are as Follows: Cortisol levels spike, Glycogen stores deplete, Sleep becomes elusive, Metabolism is disrupted, Joints are taxed, Cause dizziness & Can leave your muscle feeling sore.

How frequently would it be a good idea for you to do HIIT?

Many experts advise to opt for at least one rest or low-intensity day in between your HIIT workouts, amounting to two to three intense workouts a week and lasting no more than 30 minutes (rest, warmup and cool-down time included).

HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. How should be done:

  • Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging.
  • Repeat this cycle for just 10 minutes, and you'll complete a HIIT workout.

During the work intervals you can use standard cardio machines (run, spin, row) or do other circuit based exercises (often bodyweight based such as squats, lunges etc.) In HIIT the meetings are much harder and more limited than your conventional cardio meetings (for example 30-40 minutes of running).

10 HIIT activities to add to your next exercise

#1 Burpees: The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.

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#2 High Knees: This HIIT When done at a high intensity and with bounding or explosive knee drives, they can also improve power in your lower body.

#3 Lunge Jumps: Jumping lunges are a plyometric lunge exercise designed to help build lower-body muscle, strengthen your core, and improve your cardio.

#4 Push-ups: complete 30 seconds of push-ups followed by 15 seconds of rest. Now, move to 30 seconds of plank followed by 15 seconds of rest. Complete the last two movements and start immediately back at push-ups for 1 more cycle! Rest 90 seconds between rounds.

#5 Mountain Climbers: As part of a cardiovascular program with a HIIT focus, complete 6–8 rounds of fast mountain climbers for 20 seconds, with a 10-second rest in between.

#6 Side Jackknife: Jackknife exercises are designed to strengthen the upper and lower abdominal muscles, particularly the transversus abdominis muscle.

#7 Russian Twist: The Russian Twist is a simple and yet very effective way to train your core, and hips.

#8 TRX Pull-ups: TRX training is great for flexibility, balance, and coordination. you'll almost certainly find your heart pounding after even a brief session.

#9 Running/Jogging: Run/jog at a brisk pace for 30 seconds. Jog/walk at a slower pace for 2 minutes. After your rest, shoot for another 30-second run/jog.

#10 Speed Skaters: They also build agility. Strength training. Speed skates essentially squat their way around the ice, so they are busy building thigh, hamstring and back strength.

Safety Concerns of HITT

  • Know your limit and work from that.
  • Working at a high intensity (such as targeting 90% of max pace or 9 or 10 in perceived effort) followed by a period of rest for a set amount of intervals.
  • Know your facts about fitness and nutrition.
  • Be mindful of injuries if you are injury prone.

A word of warning to finish with though - HIIT is demanding on the body and so it’s important you don’t go too hard too soon, as a guide don’t do more than 2 HIIT sessions per.

© 2022 Kishan

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