Popularity of high-intensity interval workouts (HIIT) is growing in popularity all over the world. Compared to longer, slower stretches of low-intensity running, jogging, or other forms of aerobic exercise, studies indicate that HIIT increases cardiovascular fitness almost double in people with established heart disease.
For those who are unsure about how it works, here’s a breakdown of what’s involved with a HIIT workout. In addition to an increased heart rate and fat loss, you will also be improving your overall fitness.
Muscle Activity
HIIT workouts use short bursts of high-intensity muscle activity in less than ten minutes. These bursts are done throughout a long and intense exercise routine. HIIT exercises usually use several muscle groups at one time, such as a circuit that includes three to five sets of thirty seconds each. Some of the most common exercises used in HIIT routines are the following:
For the most effective results, you should ideally perform at least one complete HIIT workout each week. The purpose of this form of exercise is to maximize your calorie-burning by increasing your metabolism.
When you exercise, you create a process called calorie burning that results in fat loss. In HIIT workouts, you create an even faster fat loss process by increasing your heart rate and creating a metabolic “switch” that forces your body to start using more energy than it normally uses.
HIIT workouts usually require about forty-five minutes of exercise time, three to five sets of ten to fifteen minutes each, depending on the specific HIIT workout. As with any type of weight loss workout, it is important to ensure you are able to perform all of the necessary exercises.
Failure to do so can result in poor weight loss. So, it is very important that you warm-up and stretch before performing any of the warm-ups or stretches.
Cardio Workouts
Although cardio workouts can be an effective way to lose weight, they are not suited for those individuals with specific physical problems.
Cardio workouts are often done on a treadmill or bicycle and are therefore very accessible to most people. HIIT exercises are much more challenging than cardio workouts.
This is one reason why people who suffer from health conditions, such as heart disease, diabetes, and kidney disease, should use caution when engaging in cardio workouts because doing so can lead to injury.
Interval Training
HIIT workouts allow you to increase the intensity of your exercise without giving up on the number of repetitions or sets. This is why many people use interval training, which combines high intensity interval (HIIT) workouts with high-intensity exercise periods (EIP).
For example, if you perform two sets of ten repetitions, followed by four sets of fifteen, you will burn approximately twice the number of calories as if you had simply performed one set of ten repetitions.
Another benefit of HIIT workouts is that they allow you to progress at a much higher rate than traditional workouts. HIIT increases the heart rate dramatically, which results in you burning more calories during each individual workout session.
If you regularly do interval workouts, your body will be able to adjust to the increased heart rate and improve your overall cardiovascular health. The more you exercise, the better your heart health will become. Therefore, if you have been sedentary or inactive, you may benefit from HIIT to increase your overall stamina and health.
If you regularly perform high-intensity interval training, you will be able to maintain your current fitness level, and you will be well on your way to becoming physically fit.
HIIT workouts can lead to weight loss if you combine them with proper nutrition and a regular exercise program. You can do interval training once or twice a week for optimal weight loss results but doing workouts several times a week will enable you to build muscle mass and improve your overall endurance.
You will also be able to burn more calories and lose more fat. By combining your interval training sessions with weight loss and proper nutrition, you will achieve the ultimate in weight loss and physical fitness.
