• 9. May 2018

HIIT: The Ultimate Guide to High-Intensity Interval Training


HIIT is 110% followed by 0%

High-Intensity Interval training (HIIT) is a special type of training where you give yourself 110% for a short period of time followed by a rest break. It’s extremely effective for working on your cardio and burning fat, without sacrificing muscle mass. 

Normally, HIIT workouts only last between 30-60 minutes depending on the fitness level of the person. You don't need more time.

That’s the beauty of HIIT, shorter workouts that actually results in a greater weight loss, better bone structure and even better cardio. It's basically a wonder workout. That is probably also why it became so popular a couple of years ago.

I wouldn’t recommend working out for more than 60 minutes per workout.

But it depends on your personal conditioning level. I normally work out as long as I can until my condition simply can’t perform 110% anymore in the “sprinting periods”. So, it depends on your level of fitness and for how long you can endure the pain. I'll guarantee you that 30-60 minutes will be enough, otherwise, you aren't giving it 110%.

How to implement High-intensity Interval Training actually?

You need to have some things in order before starting your High-Intensity Interval Training.

Start by warming up to wake up your body’s flexibility and get some blood flowing through your sleeping muscles and joints. The high-intensity training is so intense that it's important that your body is ready to exercise. No one wants injuries, so please make sure your muscles are warm and ready.

The second thing you need to make sure is in order, is either a timer or track, depending on your specific workout. Most HIIT programs are consisting of running, so some sort of track will be nice for that.

But you can also do a high-intensity interval training program with an exercise where you don't have to move around that much. Doing some skipping for your workout would do just fine.

The normal HIIT program consist of 30 seconds high-intensity work followed by a 60-second rest or low-intensity exercise. Therefore, you should definitely use a timer or stopwatch if you want to achieve a balance and accurate times or rounds. After some time, you can make it more intense and do 30 seconds high-intensity followed by 30 seconds low-intensity, then 40-20 and so on.

But remember, you don't have to follow a time schedule. The most important factor is that your heart rate goes up and down in "intervals".

So, here is an example of how you could do it without a timer. Find a good runner track with a 100 yards mark. Start by sprinting those 100 yards as fast as you can, don't hold yourself back to "save" energy for the last rounds. When you are done with the 100 yards, walk back to the start line and repeat it all over again. Do this 10-20 times and you're done for the day.

Go hard or go home

One important thing to have in mind is that you really need to give it 110%, otherwise it doesn't have that special HIIT effect on your body. It doesn't matter if you in the last 5 rounds, only sprint as fast as you normally jog, as long as you give yourself to the max. Due to the intensity and duration of the exercise, it shows a greater effect by improving the blood flow or function of the blood vessels.

HIIT is also convenient for people with little free time in their daily life. The reason for that is not only the short workout time but the fact that you can do the workout from home if you don't have time for the gym. You can also customize it according to the capacity of your body.

It is not required for you to finish a total HIIT workout of 30 minutes just to say that it is effective. In the beginning, you will probably be tired after 10-20 minutes, which is completely fine. You will increase your workout time eventually over time.

HIIT is one of the best remedies for obesity, that causes the body to malfunction and increases the risk of heart diseases. But it is also a very popular cardio training in the bodybuilding community. The reason for that is that you can burn fat without losing muscle mass. Which is much appreciated by bodybuilders. You just need to have a self-discipline and motivation to do HIIT 3 times a week and I promise, you will both see and feel the results.

The effect on your heart and body

Actual evidence and research show how HIIT is effective in so many ways. The primary advantage in doing this one is for the fitness of our cardiovascular system. People who are doing HIIT regularly shows much greater progress and improvement than the people who are doing a LISS workout (Low-intensity steady state, like running for 40 minutes).

The Heart

In addition, there is certain research conducted that shows a greater result and improvement to people with cardiovascular diseases. High-Intensity Interval training is a crucial remedy to the person suffering from coronary heart disease because it gives a proper pump and flow of the blood.

The arteries are very important because they supply oxygen from the blood to the coronary arteries. Blocking these arteries can lead to coronary heart diseases.

HIIT also have something to do with the improvement of people who suffers from high blood pressure, heart failure, and a metabolic syndrome.

HIIT impacts your heart

The improvements are reachable when doing the HIIT because the whole body moves intensively, which makes your heart beat faster and the blood running freely so it is easier distributed to your whole body.

Since the heart is the most important muscle of the body, it is important to keep it healthy by for example doing HIIT. The more intense exercise you do, the greater the heart pumps and thereby becomes stronger and healthier.

Increased metabolism and calorie burn

Another impact HIIT has on the human body is the way it increases your metabolism.

Metabolism is associated with a lesser amount of fat in the body because a high metabolism increases weight loss. And even after you have completed your HIIT workout, you will still keep on burning fat continuously because of your body's repair cycle getting 'tuned' and thereby burning calories up to 24 hours after the high-intensity interval training. In some cases, it is proven to have an effect that lasts up to 48 hours. The longer calorie burning effect just means that you will be able to reduce the times a week you're going to the gym.

You can schedule it because of the longer duration of its effect and this is really convenient for people who have a hectic schedule due to work.

In addition, diabetes can be prevented by doing HIIT. Obesity comes along with diabetes. Obese people who are already suffering from diabetes may buy a blood sugar checker to see the progress.

Who is this for?

This is very beneficial for people who wants to burn calories while improving their physical fitness. Once the body is doing an intense exercise, the lungs are exercising too. And when your lungs are exercising you will improve your physical fitness overall. Not to forget how you won't lose muscle mass which is brilliant.

After we have presented you how HIIT can be beneficial in so many ways, you may start to evaluate yourself if you want to try it out. Even though you are not suffering from any of the diseases mentioned above. It is still much better for you to do it to prevent those from happening.

If you want to achieve your goal, whether it's weight loss, better physical fitness or a healthier body, you will achieve this with HIIT and a whole lot of self-discipline. Start by doing it at least 2-3 times a week to wake all your sleeping muscles and resting heart, and wait for the quick results.

That's it for me today. Maybe you're planning your first HIIT workout? Go get them tiger.

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