You may have already heard about high intensity interval training (HIIT) and how to improve your cardiovascular condition while helping you build muscle and burn fat.
Guess what? They are not an exaggeration.
HIIT workouts really work.
I love doing and teaching these types of high intensity training because they can be done in 30 minutes or less. Oh, and they are very funny.
Develop muscle, burn calories and increase metabolism, all in this wonderful training!
A better body in less time? I write down!
So, if you’re new to this type of training, you should know that HIIT for beginners is not necessarily intimidating: it’s all about knowing how HIIT works and how it can transform your body.
High intensity interval training is a type of training where you give maximum effort during a quick and intense burst of exercise followed by a short recovery period.
The HIIT trainings prepare and condition your anaerobic and aerobic energy systems.
The HIIT workouts do to increase your heart rate and improve your cardiovascular fitness level while burning fatter and calories in less time.
Does everything sound very good, right? Well, the keywords here to focus on are high intensity.
Do not be fooled into thinking that shorter workouts mean they are simpler.
HIIT training is not for the faint of heart.
It is intense, it makes you sweat and it does not last long – but it works.
Yes, the HIIT involves short bursts of intense effort where you have to give everything, but here’s the good news: you know that in 30 minutes it’s finished.
Research shows that more intense and shorter workouts can do more for your health than longer and unhurried workouts.
HIIT training also helps burn more fat at a faster rate.
You can improve your heart health and significantly lower your risk of metabolic syndrome, as well as a group of cardiovascular risk factors including obesity, high triglycerides, low HDL cholesterol levels, high blood pressure and high blood sugar.
How is HIIT different from interval training?
The HIIT workouts are different from other types of training interval because high intensity intervals involve your maximum effort and not only a high heart rate.
The high intensity part of the HIIT involves giving everything for a certain number of seconds (the duration may vary)
Are there different types of HIIT training?
There are many ways to create high intensity intervals by changing the time of work vs. rest.
I change the interval time in my classes, but my favorite type of HIIT is Tabata training.
The Tabata style takes high intensity training to another level with compressed workouts of 20 seconds of maximum effort followed by 10 seconds of recovery, eight cycles in total – for a total of four minutes.
Tabata intervals can be incorporated when you cycle, run, exercise using your body weight, when doing plyometric and strength training, but there is a variable that does not change: the formula.
You can do the number of Tabata intervals you want followed, but for most exercise enthusiasts, if you are giving your best effort, the maximum is 20-30 minutes.
Who is HIIT for?
HIIT can be for all kinds of people, just that you may not be using all your effort when you are starting.
HIIT helps people significantly improve their cardiovascular condition, endurance, and fat loss without losing the muscle mass they already have.
The HIIT is for you if you want to try something new, if you want to get more of your workouts or if you are a fitness enthusiast and want a bigger challenge.
However, if you are just beginning a training routine or have been out of action for a while due to injury or life – the key to success lies in making moves with modifications at your own pace.
Yes, HIIT should be intense, but demanding too much and too fast can result in injury and other setbacks.
My suggestion: listen to your body, use modifications where necessary, choose the good execution before the speed and be soft in how many HIIT workouts you can do in a week.
How often should HIIT do?
If you are new to HIIT, just try one training per week.
If you are used to exercising, you can do HIIT three to five times a week.
How many calories burn HIIT workouts?
About ten calories per minute!
But it is advisable that you use a heart rate monitor for an accurate measurement.
Because HIIT workouts revolutionize your metabolism, you’ll continue to burn those calories long after you’ve finished your HIIT training.
What good news! Burn calories, eliminate fat and develop muscle with HIIT.