We’ve all heard of HIIT or High-Intensity Interval Training. But what comes to mind when you listen to it? Burpees, anyone? Yeah, those were my basic thoughts about HIIT. Just because you do HIIT workouts, you’ll get quick results, lose all the weight, and then be shredded. Well, let me tell you that is wrong. While HIIT is a great workout to get a great, effective workout done quickly, there is much more than burpees to this training style.

I enjoy this style of training for a variety of reasons. Sometimes, I don’t have time to do a full-strength training workout. Right now, I am still weary about returning to the gym, so HIIT is a great way to do highly effective exercise in a short time in the comfort of my home. But it would be best if you did it right to get the most effective results from high-intensity interval training. Here is all you need to know about HIIT training style and how it can improve cardiovascular health.

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Note: I am not a certified personal trainer; this is only informational and not a workout plan. Please consult your doctor before beginning any new exercise programs.

High Intensity

A HIIT workout involves short, high-intensity movements followed by rest periods for a shorter total workout duration. As the name suggests, high intensity is critical. It is important to remember that your HIIT workout's effectiveness depends on your movements' power and whether you reach your max heart rate zone. This means you must do your maximum work during every single set during a HIIT workout. You may be doing HIIT and not even realize it. (2, 3)

A straightforward example of a HIIT workout would be a quick 10 min warm-up on the treadmill, then sprints for two minutes, and then rest for two minutes, sprints for two minutes followed by another rest for two minutes, for 15-20 minute workout and then a cool down. The key here would be to ensure you put in the maximum amount of work during those two-minute sprints to reach your maximum heart rate.

Another example of a HIIT workout doesn’t have to be on the treadmill. You can create a circuit training style, such as HIIT, where you do a series of exercises back to back at high intensity with a rest before beginning the circuit again. This could be jump rope for 1-minute seconds, pushups for 1 minute, high knees for 1 minute, and squat jumps for 1 minute, followed by a two or 3-minute rest before repeating the circuit. This combines strength movements and cardio at high intensity during every exercise to keep your heart rate elevated to your maximum heart rate zone.

The rest is essential between each period of high intensity so that the body can recover and lower the heart rate to allow you to go and do it all over again. The alternating of high intensity and rest sets HIIT workouts apart and provides many cardiovascular benefits.

Benefits of HIIT

Because HIIT training requires high-intensity movements and rest performed repeatedly for 20-45 minute durations, more calories can be burned quickly (1, 2). This is compared to a steady-state workout, like long-distance running and strength training, where you aren’t working towards the maximum heart rate zone.

However, it turns out that you may not burn more calories quickly, but it doesn’t necessarily mean you burn more calories than other steady-state workouts. It may burn the same calories as a longer steady-state workout but within a shorter workout.

HIIT can increase your metabolism and aid in weight loss by doing 2-3 weekly HIIT workouts. Additionally, incorporating HIIT into your workout routine can reduce heart rate and blood pressure for individuals with elevated heart rates. (1)

Can you get shredded by doing HIIT??

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