Many of you may have heard about HIIT training before, but don’t really understand what it is. I’m going to briefly explain the concept of HIIT training and how you can include it into your workout.
WHAT IS HIIT?
HIIT stands for High Intensity Interval Training. The concept of HIIT is alternating low-intensity intervals with high-intensity intervals. The most common and simplest form of HIIT can be applied to running, however HIIT can be used in many different exercises such as burpees, box jumps, squats etc.
WHAT IS AN EXAMPLE OF A HIIT WORKOUT?
When running, instead of running at a steady pace for 15 minutes, try doing a low-intensity interval alternated with a high-intensity interval. For example, 30 seconds of walking, then 30 seconds of seconds of sprinting. Doing 15 rounds of this exercise would be a great HIIT workout. Push yourself hard during the sprint. Many times we are comfortable at one speed, however it is not even close to our max speed needed to do a sprint. The more you push yourself (under safe conditions), the better the results.
WHY IS IT EFFECTIVE?
Because of the high interval training, you are able to really work on your endurance, increase your metabolism, burn fat, and help build muscle.
Endurance: According to a 2011 study presented at the American College of Sports Medicine Meeting, 2 weeks of HIIT improves your aerobic capacity as much as 6-8 weeks of endurance training.
Burn Fat: Because of the high intensity, your body works hard to repair itself. After a HIIT workout, you burn more calories over a 24 hour span than you would during a regular endurance program because your body is constantly working in repair mode to recover your muscles.
Metabolism: HIIT increases the production of your HGH (Human Growth Hormone) by up to 450% which helps burn more calories throughout the day and is suppose to help slow down the aging process.
HIIT is never easy because you have to push yourself hard, but the outcome may surprise you. Since adding HIIT into my workouts, I have noticed a huge change in my body and my abilities as an athlete.
Do you include HIIT workouts into your workout routine? What are some of your favorite intervals to do? Let me know at email@example.com.