What Defines High-intensity Interval Training?
High-intensity interval training, or HIIT for short, is a workout that alternates between periods of intense anaerobic exercise and low-intensity aerobic exercise. The goal is to push your body into a targeted physical state for short periods so it can adapt by becoming more efficient at performing work in this zone.
Benefits include improved cardiovascular health, lower fat mass, greater fat-burning power, increased muscle strength and growth, and improved athletic performance. Research has shown that HIIT works to improve VO2 max—the maximum amount of oxygen an athlete can use during intense activity—much like the gains seen with longer-duration cardio workouts such as running or swimming.
What can I do?
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HIIT routines typically involve short, intense periods of exercise (at near maximal or maximal effort) followed by more extended recovery periods. You can conduct HIIT workouts on the track with sprints, in the pool with swim sprints, or even on a bicycle with interval sprints.
A simple example would be alternating one minute of jogging with three minutes of sprinting for 20 minutes.
Another option is to use two different pieces of equipment that allow you to easily switch between high and low intensity—an example would be using a treadmill and rower for your HIIT routine. Using the treadmill, warm up by walking at three mph for five minutes before increasing speed so you can jog at five mph for two minutes.
Maintain this speed for another two minutes before dropping your rate to 3mph for three minutes and repeating the sequence. Warm down by walking at a comfortable pace for another five minutes.
Using the rowing machine, start with ten minutes of easy rowing (2-3mph) followed by 20 seconds of high-intensity rowing (4-5mph), then recover with 20 seconds of low-intensity rowing (2-3mph). Repeat this pattern 11 times and then cool down with 10 minutes of easy rowing.
What equipment will I need?
You can perform HIIT workouts on just about any surface or piece of fitness equipment you have access to—from treadmills and exercise bikes to pool running and jumping rope! Many people like to use HIIT workout videos to follow a professionally designed workout.
What about nutrition?
Just like regular cardio exercises such as jogging, rowing, and the elliptical trainer, HIIT workouts require adequate fuel levels to be carried by your body. This is especially important if you’re beginning a new exercise routine or performing at high intensity.
As long as you continue fueling your body correctly before and after HIIT workouts, you will see results within your desired timeframe.
Do I need any unique clothing?
You don’t need anything special for HIIT workouts. Still, you should make sure to wear comfortable clothing that won’t restrict your movement or interfere with whatever equipment you are using (such as trainers for treadmill work or swimsuits for pool running).
How long will it take to see results?
HIIT workouts are designed to be fast and effective. Depending on your fitness level and desired intensity, HIIT sessions can last between 20 minutes and an hour. While cardio workouts improve cardiovascular health, HIIT training is for you if you want maximum results in minimum time!
HIIT is ideal for those with busy schedules or those who lack the motivation to perform long workouts several times a week. You can get fit and healthy without spending hours in the gym. HIIT training will increase fitness levels, lower body fat percentage, and improve overall health—but remember that nothing beats consistency!
What are the four types of interval training?
HIIT (High-Intensity Interval Training)
HIIT is a type of interval training that involves alternating between high- and low-intensity exercises lasting several minutes. During HIIT sessions, people often push themselves to around 80% of their maximum heart rate. It would be best to always aim to be in control throughout a HIIT session rather than letting yourself completely deplete your energy resources.
Tabata: After spending 20 seconds at an effortless pace, increase speed so that you can reach around 90% of your maximum heart rate by the time you hit eight seconds remaining. Maintain this speed for another ten seconds before slowing down again and repeating the same pattern another six times.
This HIIT routine lasts only four minutes and is designed to improve your aerobic and anaerobic fitness levels simultaneously. You can expect to feel breathless when performing a Tabata-style workout, but you should also be able to speak in short sentences at the end of each interval.
This HIIT training session takes four minutes and alternates between 20 seconds of very gentle exercise and ten seconds where you work at a much higher intensity. After going through this sequence four times, you will have completed a total of eight minutes of exercise – with only 12 total minutes spent working out!
Short sprints: Sprinting requires a lot from your body, so it makes sense that it would deliver great results when performed regularly as part of a HIIT workout. You can perform sprinting HIIT exercises on a bike, in the pool, or on foot.
After warming up for ten minutes at a leisurely pace, get ready to work intensely for 20 seconds before recovering for 40 seconds. Repeat this high-intensity pattern followed by a low-intensity exercise three more times by the end of this six-minute HIIT training session, and you will have performed 12 20-second bursts.