Since hitting the fitness scene HIIT or high-intensity interval training has continued to evolve and grow in popularity. Listed as number 3 on the top fitness trends for 2019, HIIT is a great way to maximize your workout in a short amount of time.
HIIT is vigorous cardio exercises designed to get your heart rate up in short intervals followed by less-intense recovery periods. The average HIIT workouts last about 10-30 minutes but can provide twice as many benefits as a standard workout.
The heart-pumping training burns 25-30% more calories than any other exercise method in a 1/3 of the time. Studies have found HIIT burns calories even after you’ve finished your workout. It’s proven to increase your metabolic rate hours after a workout more so than running and weight training.
The studies also show that metabolism switches to using fat as energy rather than carbs aiding in fat loss. Even though the workouts are completed in less time, research has shown those participating regularly have seen a decrease in visceral fat without changing their diets.
Visceral fat or belly fat is linked to higher risks of disease and HIIT’s benefits are effectively lessening those risks by lowering blood pressure, blood sugar, and heart rate. This is especially beneficial for individuals with high blood pressure, heart disease, or those at risk for type 2 Diabetes.
Outside of the health benefits, HIIT can be based on a variety of exercises which helps keep it interesting. Here are a few examples of HIIT workouts to help you get started.
- Pedal as fast and hard as you can for 30 seconds and then slow down for two to four minutes. Repeat for 15 to 30 minutes or until you’re able.
- Warm-up before sprinting for 15 seconds, and then walking or jogging slowly for one to two minutes and repeat for 10 to 20 minutes.
- Using Battle Ropes with maximal effort for 30 to 90 seconds (depending on your ability) and then relaxing for 30 to 90 seconds repeating for 5 to 10 minutes.