High intensity interval training (HIIT) is built around doing short bursts of intense activity, and alternating it with less strenuous activity. For example, running for three minutes where your heart rate is at 90-95 percent, then three minutes of light jogging, then repeat. There is no single rule for how long each push and recovery should be; meaning you can control how long or intense the workout will be and what benefits you wish to maximize on.
HIIT workouts have a range of benefits outside of being an efficient use of exercise time:
- Increased metabolism – high intensity training can help you consume more oxygen and heighten your metabolism for longer. As a result you will continue to burn calories and fat up to 24 hours after exercising.
- Burns fat and calories faster – the proportion of fat and carbohydrates the body burns varies according to the intensity of the exercise. Studies have shown that shorter, high intensity workouts result in greater fat loss in less time.
- No equipment necessary – without the need for any equipment, HIIT workouts can be done anywhere, any time, you simply need to get your body working at its near maximum. Exercises can include lunges, squat thrusts, jumping jacks, burpees, and sprints, to accelerate your heart rate and allow you to increase the amount of speed and power you exert.
- Losing fat and not muscle – with equipment, HIIT workouts can combine weight training and cardio to effectively preserve muscle gain, while burning fat fast.
- Challenging – whether a professional athlete or new to the gym, HIIT workouts offer a quicker way to see results, and the opportunity to push beyond your comfort zone.
Adding high intensity interval training to your weekly workout rotation will help burn more calories, improve cardiovascular fitness, and get you out of the gym faster while still making the most of your workout.
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