High-Intensity Interval Training, HIIT – How to do it and How Will it Benefit You
High-intensity interval training, or HIIT, sounds like a very complicated and tough workout program. When, in fact, it is actually not too challenging to do and master. It also has loads of benefits that I will talk further on later in this post.
The Basic Principal of High-Intensity Interval Training
The basic principle of HIIT is really easy to implement into your daily workout routine. Let me show you how you can incorporate HIIT into your morning jog. Having an interval timer will make this much easier for you, but a normal watch will also work.
Firstly you can start you jogging session off with around 5 minutes jogging at a comfortable pace. Let’s call these five minutes your warm-up zone. From here on your HIIT jogging session begins. As soon as the first five minutes are done, you now need to sprint for the next minute of your session. Once your sprint minute is over, you go back to your comfortable jogging pace for the next two minutes. Once the two-minute interval is over, you will sprint again for the next minute. And so you keep on going until you have completed fifteen minutes of your HIIT session. Fifteen minutes is a good starting point for a beginner. Always keep your heart rate in check when doing HIIT.
Which Kind of Workouts can You Use to do HIIT
You can use practically any workout to do HIIT. From weight training, body weight training, TRX, aerobics, the choice is ultimately yours to make. However, you might need to make a few minor changes in your workout before turning it into a HIIT workout.
For example, in weight training, you might need to lower your weights to around 80% of your maximum lift weight. You won’t be doing sets of 8 anymore, but more around sets of 15 or even 20 reps. With weight training, I also advise resting from anywhere between 30 seconds to the full 2 minutes between your intervals. And maybe even further rest might be needed when moving from one exercise to another. See what works best for you to get the most out of your workout. Supersets is another way that you can incorporate HIIT into your weight training program.
What are the Benefits of HIIT
HIIT ideal for everyone with a busy schedule. You can squeeze in a workout during your lunch break or maybe you need to get in shape for a fast-approaching event. Research shows you can achieve more progress in 15 minutes of HIIT three times a week than someone jogging on the treadmill for an hour. 2 weeks of HIIT can improve your aerobic capacity the same as doing 6 to 8 weeks of endurance training. This all sounds great, but what are the actual benefits?
You Will Burn More Calories and Lose Weight
That’s right, weight loss. The number one reason why most people start to workout in the first place. It’s not only the calories you burn during your HIIT workout, you also burn far more calories for the next 24 hours after your workout. The intense exertion puts your metabolism and body repair cycle into overdrive. This means you will burn more calories in those 24 hours than someone that had a steady paced jog for an hour.
Your Heart Will Get Stronger and Healthier
You will get into your anaerobic zone by doing HIIT. This is the zone where you feel like your heart is going to jump out of your chest and you feel like you can’t breathe enough. HIIT is known to produce extreme results. In around 8 weeks of doing HIIT, you can possibly run for twice as long as what you could before you started your HIIT routine.
You Don’t Need Equipment to do HIIT
You don’t need a bicycle or gym equipment to do a HIIT routine. Anything plyometric can get your heart rate up very fast. Try doing high knee lifts, jump squats, and even star jumps in a HIIT manner, and see how it affects your heart rate.
You will Lose Weight Without Burning all your Hard-Earned Muscle
It is very difficult not to lose muscle mass even when you are just dieting. And steady state cardio seems to encourage muscle loss. HIIT and weight training allow dieters to keep their muscle mass while torching their fat stores.
HIIT Boosts Your Metabolism
In addition to increased fat burning and more saved muscle mass, HIIT stimulates the production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your HIIT workout. This is great news since HGH is not only responsible for the increased caloric burn but also slows down the aging process, making you younger both inside and out!
High-Intensity Interval Training will Keep You Challenged
If you can chat with your friends or type on your phone while you are working out, then you aren’t working out! A HIIT workout is short and very challenging. You will be too busy working out and getting your breath back to chat. 15 minutes is all you need to perform a decent HIIT workout. I am sure your friends won’t even realize that you have been gone.
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Let me know in the comments section below how your High-Intensity Interval Training routine is working for you.