High-Intensity Interval Training (HIIT) is a popular workout that is known for its efficiency. It is an exercise session where you alternate between severe and high-intensity intervals of a fixed time with set rest periods.
For example, you can do three rounds that include five 40 second exercises, with a rest period of 20 seconds between the rounds.
Intervals are usually performed at around 80 percent to 95 percent of your Maximum Heart Rate (MHR)—the maximum number of times your heart beats in a minute. Recovery times vary and are usually taken at around 40-50 percent MHR. Typically, HIIT sessions last between 4-30 minutes.
It gives what results from steady-state cardio in less time and a range of unique health benefits.
HIIT is beneficial as it improves cardiovascular fitness, regulates blood pressure, improves insulin sensitivity, and trims abdominal fat levels. It is also useful for maintaining fitness.
Benefits of HIIT Workout
HIIT should be a part of everybody’s life as it entails many mental and physical benefits. The following are the main benefits:
Burns More Calories in Less Time
HIIT is an excellent way to burn calories in less time. You can tone your body and become lean. Typically, 30 minutes of HIIT session burn 20 to 30 percent more calories than other exercise forms.
Reduces Body Fat
Excessive fat is harmful to the body. It creates many diseases. If you have fat, then try out HIIT to get rid of it. HIIT burns fat faster than other forms of steady-state cardio, such as jogging.
If you practice HIIT regularly, your muscle mass is likely to increase. However, HIIT is not as effective as weight training when it comes to improving your muscle mass.
Improves Cardiovascular and Metabolic health
HIIT improves cardio-metabolic risk factors in physically inactive adults in half the time than moderate-intensity exercise.
Higher Metabolism for Hours After Exercise
HIIT helps you to increase your metabolism. It burns calories at a higher rate after you finish exercising in comparison with other exercises. It is called “excess post-exercise oxygen consumption,” commonly known as “afterburn.”
Reduces Blood Sugars
If you are diabatic, HIIT will help you a lot. It has been found that HIIT can reduce blood sugar and improve insulin resistance more than moderate exercise.
Some Killer HIIT Workout Types
HIIT is a composition of different workout types. So, why not you acquaint yourself with some of the killer HIIT workout types? Such as:
Start in a standard push-up position, and lower your body down to the floor. Lift your hands off the ground for a second, then exhale while you press your body back up.
Start in a push-up position, and lower your body to the floor. Get a big push off the floor and lift your hands off the ground before landing back in a push-up position. You can drop to your knees to modify.
Sit on the floor, with your heels touching the floor and your hands at your chest, then twist from side to side.
Supermans with Lateral Raises
Lying on your stomach, lift your legs and arms off the floor with arms reaching straight in front of you. You should be squeezing your back and glutes to keep your legs up. Pull your elbows down to your waist, return to the starting position, and repeat.
Lateral Lunges with Hops
Step your left leg out to your side for a lateral lunge, keeping your right leg straight. Bring left leg up to a 90-degree angle and hop on your right leg. Repeat on each side.
Lie on your back with arms straight over your head. Crunch your legs into your chest as you lift your back off the floor. Grab your legs, balancing on your glutes. Return to the starting position and repeat.
Start in a high plank position with your shoulders over your wrists. Quickly drive each knee into your chest one at a time as if you are running.
From a standing position, drop hands to the floor and kick feet back, so you are in a plank position. Hop your feet back to the center and return to standing.
Tips for your HIIT workout
There is always the best way to do things, and HIIT can be no exception. So, to begin with, try to build a solid foundation or base fitness level before you start undergoing full-fledged HIIT workouts. It can include some moderate-paced activities, such as walking, that can be anything that raises your heart rate, and some muscle-strengthening exercises.
Subsequently, follow these tips to get the best of HIIT:
Mix Up Your HIIT Sessions
It will be fruitful if you mix up your HIIT sessions. You can do the spinning and circuit classes with interval-style formats under the supervision of a qualified instructor. And subsequently do the exercises involving low-impact cardio machines such as the rower, bike, and cross-trainer.
If you strengthen your muscles with bodyweight moves such as lunges, squats, press-ups, and planks before engaging in some of the higher impact bodyweight exercises, it can help prevent injury. And make sure that you perform all types of burpees, box jumps, and jump squats on relatively well-conditioned muscles.
Make sure that you do not overdo the HIIT workout. Ideally, three sessions per week will suffice. If you overdo it, there are chances of you becoming very tired.
Mix with Easier Workouts
Pay equal attention to low-intensity workouts as these are an effective way to build a good aerobic base and burn calories without burning out.
It makes no sense for you to miss out on the HIIT benefits. And to reap the benefits, you need to select the best HIIT gym in Southlake. And keep in mind that it is the gym’s quality that can make or break your fitness goals.