What is HIIT?
High Intensity Interval Training contains periods of high intense exercise alternated with periods of rest or low-intensity exercise. Usually the HIIT workouts last about 30 minutes or less.
Almost every exercise you can turn over to the HIIT workout. Running (outdoors or on treadmill), swimming, cycling, jumping rope, body weight exercise, punching bag, weight lifting and combinations of these exercises can be performed in a HIIT way.
HIIT Workout Example
HIIT training session should be very demanding. The example could be sprints of 30 seconds, followed by walks of 1 minute.
10 sets of:
- 30 seconds sprint
- 1 minute of walking
This simple 15 minute HIIT workout can be your day training, which you do 3 times a week. Much better is a combination of different kind of HIIT workouts in a week.
There is an option to integrate HIIT in your regular workouts. Once a week, after a regular weight lifting session you can add a few sets of sprints followed by walks or low intensity run on treadmill.
When HIIT is a part of your regular training, the best is to perform it at the end. The reason for this is it is very demanding and it reduces your energy level for properly performing weight lifting or other exercises.
If you are intrested to find out the best Treaddmill HIIT workout for you, check Treadmill HIIT Workout – Great Fat Burn Gym Exercise.
What are the Best HIIT Benefits?
- You can’t use the excuse “I don’t have enough time”
- HIIT burns more fat in less time
- You are losing weight even while you are resting
- You are losing fat, not muscles
- It improves your Sports performance
- HIIT reduces your blood pressure
- It reduces your heart rate
- It reduces your blood sugar and improves insulin resistance
- It is not boring
- It makes you feel better
You can’t use the excuse “I don’t have enough time”
If you spent only 45 minutes per one week, you will see and feel great HIIT benefits. Performing 10 sets of 30 seconds sprints followed by 1 minute walk and doing this 3 times a week will make a big difference. All the benefits of the HIIT workout you can see below.
HIIT burns more fat in less time
In a limited amount of time you can burn lots of calories. Studies show that with only 15 minutes of HIIT workout you can burn more calories than with one hour jogging.
You are losing weight even while you are resting
HIIT training is increasing your metabolism and your body burns more calories than usual, even after the workout.
You are losing fat, not muscles
HIIT workout enables you to lose fat, while muscles are preserved. One of the biggest causes of the yo-yo effect is that with most of diets and aerobic exercise you are losing muscle, while fat loss is very low. The result is lower metabolism and you are getting fatter. This is the reason why HIIT training is ideal for weight loss.
It improves your Sports performance
HIIT workout improves your strength and endurance with making your muscles stronger and making your heart healthier.
HIIT reduces your blood pressure
Lots of research shows that HIIT training reduces blood pressure, especially for overweight persons. To be more precise, all kinds of workouts reduces blood pressure, but HIIT it is more effective in less time. For healthy individuals, with normal blood pressure, HIIT doesn’t have influence.
It reduces your heart rate
Similar like blood pressure, HIIT is very effective in lowering your heart rate and making your heart healthier.
It reduces your blood sugar and improves insulin resistance
Based on lots of different studies, HIIT is more effective than traditional exercises in reducing your blood sugar. Individuals with type 2 diabetes have improved their blood sugar with HIIT. In healthy individuals HIIT can improve insulin resistance better than other exercises.
Check more about diabetes in Type 2 Diabetes Treatments - How To Cure Diabetes Naturally.
It is not boring
It is a very demanding workout. It is short. You can’t read magazines, watch TV, play with your phone. You need to be involved 100% all the time.
It makes you feel better
In the end, HIIT workout makes you to feel better. It makes you healthier, improves your posture, you become stronger. Studies show that HIIT training, especially strength HIIT training, improves your self-esteem, memory and mood.
HIIT Training is Not Right For You?
After reading all the HIIT benefits, you still think HIIT training is worth to try? Watch the video.