What is HIIT?
HIIT, which stands for High Intensity Interval Training, is a method of exercise that involves short, intense bursts of energy. It uses alternating periods of high and low-moderate intervals that dramatically increase fat-burning potential.
These workout methods are most popularly used in cardiovascular training programs, such as with a treadmill, life cycle, or elliptical machine. But in fact, HIIT can be used in many different ways, such as resistance training, to bring out the best physique in everyone.
Benefits of a Better Body
With most of us having hectic lifestyles that leave us little to no room for the activities we really enjoy, exercise can sometimes get put on the back burner. By using HIIT, you can cut your workout time in half! A typical workout of this style should last anywhere from 20-45 minutes. Most could handle that time frame versus the hour to hour and a half that many spend in the gym.
This high intensity workout can boost your ability to burn fat and calories at a much higher rate by increasing your overall resting metabolic rate (RMR). When you raise your RMR, you burn more calories throughout your day even after your workout is over. HIIT can also help promote bigger strength gains and muscle mass since the rest periods are shorter.
How Do I Exercise Using HIIT?
This can be accomplished in a variety of different ways. One is to choose a few basic bodyweight exercises and do one set of each until exhaustion. Then move on to the next exercise after a brief rest period of about 15-30 seconds, until all moves are completed.
Another technique is to use heavy dumbbells and complete exercises in a shorter repetition range (6-8) and follow up with a plyometric move. An example of this would be something like having dumbbell squats paired with exploding pushups as a superset. A superset is when two exercises are done in succession without rest, until both are complete.
More About HIIT
You can pair a variety of exercises this way when using HIIT, making the rest periods brief and the muscles will fatigue faster. Once again, keep the training time shorter than your typical workout to have the desired effect of weight loss and muscle gain without overtraining.
Measures and Precautions
Some rules to follow when using the HIIT method of training:
- beginners should start using HIIT once a week to build up their performance level
- take days of rest between and do your other style of workouts or participate in a lighter activity, such as power walking
- be creative and change the exercises frequently from workout to workout
- listen to your body and if any pain occurs during your workout, stop and rest so you don’t want to risk overtraining
- wear a heart rate monitor if you’re unsure of how hard you exert yourself (it should be intense)
- always consult with your physician before beginning an exercise program if you have medical concerns effected by physical activity