High Intensity interval training (HIIT)

Written By Alexandra Chin

Fitness Termed Defined

If you've been around the fitness world, chances are you've heard or done a HIIT—High-Intensity Interval Training class. It's one of the most popular training methods for burning fat, improving cardiovascular fitness, and saving time. But what exactly is HIIT, and why is it so effective?

Let’s dive in.

What Is HIIT?

HIIT is a training method that alternates between short bursts of intense activity and periods of lower-intensity exercise or rest. The idea is simple: push hard, recover, repeat. These intervals challenge your heart, lungs, and muscles in a way that promotes both endurance and calorie burn.

The Benefits of HIIT

HIIT isn’t just a trendy workout; it’s backed by science. Here are some of its key benefits:

  1. HIIT sessions typically last 20-30 minutes, making them perfect for busy schedules.

  2. HIIT is known for its "afterburn effect" (excess post-exercise oxygen consumption or EPOC), where your body continues to burn calories long after the workout.

  3. It improves heart health and lung capacity more effectively than steady-state cardio.

  4. The flexible format of HIIT keeps workouts fresh and engaging.

How Does HIIT Work?

A HIIT workout typically includes three main components:

  1. Warm-Up: Prepares your body for high-intensity movements.

  2. Intervals: Alternate between 20-45 seconds of maximum effort (e.g., sprinting, burpees, cycling) and 20-90 seconds of lower-intensity recovery.

  3. Cooldown: Gradual movement to lower your heart rate and aid recovery.

Example of HIIT Workout

A classic beginner HIIT structure might look like this:

  • 30 seconds of jumping jacks (high intensity)

  • 60 seconds of walking in place (low intensity)

  • Repeat for 4-6 rounds

Common HIIT Mistakes to Avoid

  • Skipping the Warm-Up: Diving straight into intense exercise can lead to injury.

  • Overdoing It: More isn’t always better. Too many HIIT sessions can lead to burnout or overtraining. Aim for 2-3 times a week.

  • Not Pushing Hard Enough: The “high-intensity” part matters. You should be working at 80-95% of your maximum effort during work intervals.

Who Is HIIT For?

HIIT is versatile and can be tailored for all fitness levels. Whether you’re new to exercise or an experienced athlete, the key is to adjust the intensity and duration of intervals to suit your needs.

HIIT is an excellent way to boost your fitness and burn calories in a short amount of time. Ready to give it a shot? Start simple, listen to your body, and enjoy the benefits of this powerhouse workout method.

Alexandra Chin
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