High intensity interval training (HIIT) has been a great addition to my fitness routine over the past few months. I have seen huge results in terms of both weight loss and increased stamina. The short bursts of intense exercise, followed by periods of rest, have allowed me to push myself further than ever before while still taking care not to overexert myself. I'm really feeling fitter and healthier than ever before.

What is High-Intensity Interval Training?

High-intensity interval training (HIIT) is a type of exercise that involves alternating periods of high-intensity exercise with periods of lower-intensity recovery periods. The goal is to work your body at a high intensity for a short period of time, followed by a brief recovery period, and then repeat the process for a set amount of time.

The high-intensity periods typically involve performing exercises at near-maximum effort, such as sprints, jump squats, or burpees. The recovery periods are shorter and less intense, allowing your body to recover before the next high-intensity interval.

HIIT has become a popular form of exercise due to its efficiency in burning calories and improving cardiovascular fitness. Research suggests that HIIT can provide similar or even greater benefits than traditional steady-state exercise, but in a shorter amount of time. 

HIIT can also be customized to fit different fitness levels, so it's a convenient way for you to keep fit.

How does HIIT work?

HIIT works by pushing your body to work at a high intensity during the high-intensity intervals, which helps to elevate your heart rate and increase the demand for oxygen. This creates a metabolic disturbance in your body, causing it to continue burning calories and fat even after the workout is over. 

This is known as EPOC - “excess post-exercise oxygen consumption”. People often call it “after-burn effect”.

During the intervals, your body primarily uses anaerobic metabolism, which doesn't require oxygen and produces energy quickly. This causes a buildup of lactate in your muscles, leading to muscle fatigue.

During the recovery periods, your body switches to aerobic metabolism, and this requires oxygen and helps to clear lactate from your muscles.

What are the benefits of HIIT?

Over time, HIIT can help to improve;

• Efficient calorie burning: HIIT is an efficient way to burn calories and lose weight because it elevates your heart rate and burns more calories in a shorter amount of time compared to steady-state exercise.
• Improved cardiovascular fitness: HIIT can help to improve cardiovascular fitness and increase your endurance by pushing your heart and lungs to work harder.
• Increased metabolism: HIIT can help to increase your metabolism, leading to greater calorie and fat burning even after the workout is over.
• Reduced insulin resistance: HIIT can help to improve insulin sensitivity and reduce insulin resistance, which can help to lower the risk of type 2 diabetes.
• Improved muscle tone: HIIT can help to build lean muscle mass and improve muscle tone, especially when combined with strength training exercises.
• Convenient and versatile: HIIT can be done almost anywhere with little to no equipment, making it a convenient and versatile form of exercise.
• Reduced boredom: HIIT is a fun and challenging workout that can help to reduce boredom and keep you motivated to exercise regularly.

What are the drawbacks of HIIT?

The intense nature of HIIT can lead to strains, sprains, and even more serious injuries if proper form and technique are not followed.

Another potential drawback is the level of intensity itself. It's pretty challenging, physically demanding. So you need to listen to your body and adjust the intensity as needed. Because HIIT workouts are so intense, they can cause muscle soreness and fatigue that may last several days after each session. This can make it difficult to maintain consistency in your workout routine over time.

So to summarize the potential drawbacks of HIIT:

• Increased risk of injury: The high-intensity nature of HIIT can increase the risk of injury, especially if proper form is not maintained during exercises or if you do not warm up properly before starting the workout.
• Muscle soreness: The high-intensity nature of HIIT can lead to muscle soreness, especially if you are new to exercise or push yourself too hard.
• Overtraining: HIIT can be challenging on the body and may increase the risk of overtraining, which can lead to fatigue, decreased performance, and increased risk of injury.
• Potential stress on the heart: HIIT can put stress on the heart, especially if you have pre-existing heart conditions or are not used to high-intensity exercise.

HIIT Training Examples

Here are some examples of exercises commonly used in high-intensity interval training (HIIT) workouts:

1. Burpees: Begin in a standing position, drop down to a squat position, kick your feet back into a plank position, perform a push-up, jump your feet back to the squat position, and explosively jump up with your arms raised overhead.
2. Mountain climbers: Start in a push-up position and alternate bringing your knees towards your chest in a running motion.
3. High knees: Stand in place and quickly lift your knees towards your chest, alternating legs in a running motion.
4. Jump squats: Begin in a squat position, then explosively jump up, reaching your arms overhead, and land back into a squat position.
5. Jumping lunges: Start in a lunge position with one leg forward and the other leg behind. Jump up explosively, switching the position of your legs mid-air and land in a lunge position with the opposite leg forward.
6. Plank jacks: Begin in a plank position, then jump your feet wide apart and back together while maintaining a strong core.
7. Bicycle crunches: Lie on your back with your hands behind your head, bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee. Alternate sides in a cycling motion.
8. Box jumps: Stand in front of a sturdy box or step, then explosively jump onto it, landing softly with both feet on top, and step back down.
9. Russian twists: Sit on the ground with your knees bent and feet lifted off the floor. Twist your torso from side to side, touching the ground with your hands on each side.
10. Sprint intervals: Incorporate short sprints into your HIIT workout. Find an open space or use a treadmill to perform 20-30 seconds of all-out sprinting, followed by a recovery period.

HIIT Basics

Here are the general steps for a basic HIIT workout:

Step 1: Warm-up

Start by doing a 5-10 minute warm-up to prepare for the workout. You can do exercises like jumping jacks, jogging in place, or walking lunges.

Step 2: Choose your exercises

Choose 2-4 exercises that target different muscle groups, such as squats, push-ups, lunges, or burpees.

Step 3: Set your work-to-rest ratio

Decide on the work-to-rest ratio you want to use for your workout. For example, you might do 20 seconds of work followed by 10 seconds of rest, or 30 seconds of work followed by 15 seconds of rest.

Step 4: Perform the exercises

Perform each exercise for the work interval, doing as many reps as you can with good form. Rest during the rest interval. Repeat the sequence for the desired number of rounds.

Step 5: Cool down and stretch

After completing the workout, cool down with 5-10 minutes of low-intensity exercise, such as walking or jogging, and then stretch your muscles to help prevent injury and reduce muscle soreness.

How Long Per Session and How Often?

The frequency and duration of your HIIT workouts can vary depending on your fitness level, goals, and available time. Here are some general guidelines:

Frequency: 

Aim to incorporate HIIT workouts into your routine 2-4 times per week. This frequency allows for enough rest and recovery between sessions while still reaping the benefits of HIIT.

Duration: 

HIIT workouts are typically shorter in duration compared to steady-state workouts. A typical HIIT session can range from 10 to 30 minutes, depending on your fitness level and the intensity of the exercises.

The actual work intervals within the workout should be even shorter, usually ranging from 20 seconds to 1 minute, followed by a rest or active recovery period.

As a beginner, you should start with shorter sessions, about 10-15 minutes, and gradually increase the duration as your fitness level improves. As you become more accustomed to HIIT, you can extend the duration of your workouts, but be mindful of maintaining proper form and intensity throughout the session.

How Did HIIT Change Me?

So I've been doing the HIIT workouts this way over a few months and made several positive changes to my body as well as my mind:

• Increased cardiovascular fitness: HIIT improves cardiovascular endurance. Regular HIIT sessions build a strong cardiovascular system, enabling you to sustain higher intensity exercise for longer periods.
• Enhanced muscular endurance: HIIT targets multiple muscle groups and stimulates muscle adaptation. With time, you may notice improved muscular endurance, allowing you to perform exercises with greater ease and for longer durations.
• Fat loss and improved body composition: HIIT can be an effective tool for burning calories and reducing body fat. The intense nature of the workouts, coupled with the afterburn effect, can help increase your metabolic rate and promote fat loss.
• Improved strength and power: HIIT exercises often involve explosive movements, which can enhance your overall strength and power. This can be beneficial for various physical activities and sports.
• Increased energy levels: Engaging in regular HIIT workouts can lead to increased energy levels and overall feelings of vitality. As your fitness improves, you may notice greater stamina and a reduced sense of fatigue in your daily activities.
• Time efficiency: One of the key advantages of HIIT is its time efficiency. With shorter workouts that still deliver amazing benefits, HIIT can fit into a busy schedule more easily than longer, steady-state workouts.

So if you're looking for a workout that will give you maximum results in minimal time, consider giving HIIT a try. Not only will it help you achieve your fitness goals faster than traditional cardio workouts but it’s also fun and engaging!