What is HIIT Workout?
People who work out regularly had definitely heard of HIIT. High Intensity Interval Training is commonly known as HIIT, is a form of short, intense physical activity with less recovery time until too exhausted to continue. HIIT workouts can also raise the metabolism which can result in burning calories at a higher level. HIIT can also improve cardiac function, reduce insulin resistance, and raise the endurance levels than steady cardio training. Involving yourself in High Intensity Interval Training can trigger many psychological benefits like the improved oxidative capacity of muscle, reduce the levels of depression and mental illness. This type of training is not recommended to perform daily as the body needs to be healed and usually suggested to perform 1-3 times a week maximum.
The training period of HIIT cardio workout involves periods ranging 30secs to 3minutes working with 80 – 95 percent of your maximal heart rate with less recovery time. A typical HIIT exercise session would mostly last for 20mins to 30mins without including warmup, it works great for the people who are short on time.
Studies reveal HIIT training is an effective way to improve VO2 Max. This is a measurement of how fit you are and how effectively your heart, lungs, and muscles use the oxygen during exercise. People who experience a lower VO2 Max have a higher risk of death compared to those who have higher VO2 Max.
Benefits of HIIT Workout
Burn More Fat
Does HIIT burn belly fat?
One of the best reasons to choose HIIT workouts is that your body will burn calories higher rate than normal after the completion of exercise sessions. This is because HIIT cardio workout sessions result in high excess post-exercise oxygen consumption(EPOC) when compared to steady cardio workouts. This type of training can burn 50 percent more fat compared to other normal training even though they are time-consuming.
A study shows that people who perform HIIT training 3times a week for 12weeks lost 2kgs without making any dietary changes. It can most effective method to reduce the fat that is around the organs known as visceral fat.
Weight Loss Without Muscle
Does HIIT burn muscle?
Anyone on a diet can understand burning fat without losing muscle is highly impossible when you are cutting calories. But whereas coming to HIIT workouts, it produces muscle building anabolic hormones by stimulating fat burn and calories. This is the only type of training that can burn fat faster than any other exercise. So it tends to help in developing the lean muscle.
But studies show both HIIT Training and Weight Training allow the muscle mass to preserve even though burning the excess fat in the body.
Boost Metabolism Rate
What HIIT does to your body?
HIIT workout is the only training method that can burn calories even after you complete exercising. This, in turn, increases the intake of oxygen than the traditional steady workout. Consumption of excess oxygen helps to improve the metabolism rate after the high intensity workout session.
Studies reveal your metabolism rate after the HIIT training session is more than weight training and jogging. HIIT cardio workout stimulates to produce human growth hormone(HGH), which is responsible for increasing your calorie-burning process and slowing down the aging process.
Improve Cardiovascular Activity
Are HIIT workouts effective?
HIIT workout can improve your cardiovascular activity by increasing heart rate and oxygen intake. It can improve heart health in healthy people, as well as in those with cardiovascular problems. This type of training improves your overall stamina and ability to workout.
A study conducted in 2015 reveals that a 10-week training of HIIT cardio workout has shown the benefits of metabolism, maintaining blood pressure sugar levels, and reduced cholesterol levels.
Despite the benefits of exercises, everyone is not keen to attend daily sessions of the workout due to lack of time. HIIT can be a great choice for people who can not find plenty of time to spend at the gym. Many people want to focus on workouts that can be done quickly and show results effectively, for them HIIT workout is highly recommended.
According to the researchers involving yourself in HIIT training may result in fighting against the signs of aging.
Maintain Blood Sugar Level
Performing HIIT workouts regularly (3times a week) may reduce the blood sugar in the people who are suffering from type 2 diabetes by improving blood flow and reduce the stiffness of artery walls, leading to a reduction in blood pressure. Blood flow improvements are not only noticed in diabetic individuals but also in who are healthy.
Studies found that people who involve in HIIT training have better-managed glucose levels and improved insulin sensitivity compared to people who involve in traditional continuous exercise.
No Need for Equipment
If you are a beginner and go to the gym for the first time, you may notice many strange types of equipment. All those machines are highly expensive and it is impossible to set up the same at home or away from home. Whereas coming to HIIT workouts all you need is a bit of space and rely on your own body. High Intensity Interval Training does not need any equipment and can be done anywhere. This makes HIIT training extremely cost-efficient because you need zero equipment.
How to start High Intensity Interval Training(HIIT)?
If you exercise daily at a moderate intensity, so now it is time to gear up with high intensity workout in your weekly workout routine. Before performing HIIT exercises seek a doctor’s advice to ensure there are no health conditions such as heart problems, asthma, and uncontrolled diabetes which may cause harm to your health.
HIIT exercises completely depend on the fitness goal of a particular individual, it varies from person to person. Anyhow many gyms offer High Intensity Interval Training workout sessions but there is no need for gym and equipment for this type of training. Before starting the workout do some light warm-up just to prepare the body for HIIT Training.
You can perform a variety of HIIT exercises just by using your body weight. Mentioned below are few of them:
HIIT for Beginners Level
1) Jumping Jacks
5) High Plank
HIIT Exercises For Intermediate Level
1) Two-way jumping jacks
2) Jumping lunges
3) Jumping squats
5) Elbow plank
For example, you can plan a 25mins HIIT workout as follows:
- 5min warmup
- 15min HIIT cardio workout
- Jumping Jacks for 30 secs
- Rest for 10 secs
- Lunges for 30 secs
- Rest for 20 secs
- Squats for 30 secs
- Rest for 30 secs
- Pushups for 30 secs
- Rest for 40 secs
- High plank for 30 secs
- Rest for 50 secs
3. Repeat the circuit for 2 more times
4. Cooldown your body with 5 mins stretching
Conclusion for HIIT Workout
High Intensity Interval Training is the most effective exercise method, which may also help you to burn more fat and calories than other steady cardio workouts even after the completion of the exercise. HIIT workout offers the same benefits as other exercise forms in a less amount of time. HIIT cardio workouts can boost your metabolism, burn excess fat, build lean muscle, maintain blood sugar levels, and improve cardiovascular activity.
One of the interesting facts about HIIT workouts is you can design your workout schedule according to your convenience and which is effective to burn more calories using body weight. Before performing HIIT exercises seek a doctor’s advice to ensure there are no health conditions such as heart problems, asthma, and uncontrolled diabetes which may cause harm to your health.
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