What Is HIIT?

What is HIIT?

HIIT or High-Intensity Interval Training is a style of training that involves bouts of explosive and intense exercise, followed by a quick recovery period of lower intensity. This can be in the form of running, cycling, bodyweight exercises (even weighted), rowing, and anything that can get your body moving basically.

 

Here are some of the benefits of HIIT:

·       They are time efficient: You won’t need to spend hours doing HIIT to get a good workout. Even 15-30 min will often be beneficial!

·       You keep burning calories after you are done: Through EPOC (exercise post-oxygen consumption). After you are done, your body is burning calories to make up for the energy you used during interval training.

·       Improve your cardiovascular system.

·       You don’t need any equipment.

·       Improve mental health.

·       Lower your heart rate.

·       Improve oxygen consumption.

 

Here is an example of High-Intensity Interval Training that you could try:

  • 5-minute warm-up

  • 15-minute HIIT circuit:

    • Intense exercise for 15 seconds

    • Rest 10 seconds

    • Intense exercise for 15 seconds

    • Rest 20 seconds

    • Intense exercise for 15 seconds

    • Rest 30 seconds

    • Intense exercise for 15 seconds

    • Rest 40 seconds

    • Intense exercise for 15 seconds

    • Rest 50 seconds

  • Repeat this circuit three more times

  • 5-minute cool down

People can either stop exercising during rest periods or switch to gentle exercises, such as walking or slow cycling.

You can also play with the times. Set a timer for 15-20 min. Do intense exercise for 20 seconds, and rest for 40 seconds. Do that until the timer goes off.

Laura Hobson