by Eric Leader
Photo by Annie Spratt on Unsplash
High-intensity interval training is abbreviated as HIIT. It is also known as interval training that is effective for losing fat, gaining muscle, or to improve athletic performance.
It can be any workout that involves the alteration between high-intensity workouts and less intense workouts or rest. It can start as running for a minute followed by a 30-second walk or rest.
Try to repeat this for about 15 minutes for fat blast workout. It is highly recommended to do 45-second-high intensity workout followed by 15 seconds rest to achieve your goals.
Exercises to Include in HIIT Workout
You can get an overview of each exercise by clicking on the youtube link below.
- Butt kicks
- Jump squats
- Burpees
- Mountain climbers
- Lunges
- Planks and plank jacks
- Sprinting
It’s not mandatory that you need a gym or special equipment to do a HIIT workout, but if you have time, you can do it easily at home or in your comfort zone. Here are few exercises that you need to do for 30, 40 or 45 seconds followed by rest to get desirable fat loss.
These are simple but effective exercises that you can do with correct posture to get physically fit and strong. If you are unable to jump, you can incorporate HIIT by running followed by a walk that has a similar impact.
If you have equipment and machines such as a treadmill, stair master, cycling or jumping rope, you can easily do your HIIT workout by increasing your heart rate and then resting. HIIT is a very effective workout routine but warm up and cooling the body is necessary for every workout routine.
Benefits of HIIT Workout
There are several benefits of HIIT workouts which are mentioned below:
Highly efficient
It is very effective for people having a busy schedule because of its high efficiency. According to studies 15 minutes of interval training is more efficient than an hour of any other workout routine.
If you don’t have much time, you can still get the benefit by completing 4 minutes of Tabata training HIIT workout and can get the desired results.
Fat Burning
HIIT is the best fat burning workout and burns more calories in a short period as compared to any other workout. This will not only burn calories and fat, but this intense workout will enter your body into a hyperdrive state.
You will burn calories 24 hours after HIIT workout even during sitting or sleeping.
Healthy Heart
HIIT workout is very effective in improving overall health, but it is very beneficial for heart health. It reduces heart rate, cholesterol levels, and blood pressure which is very helpful.
This workout routine includes pushing of the heart towards anaerobic respiration along with the aerobic zone that helps to improve heart health and strengthens the heart muscles.
Boosts Metabolism
HIIT burns fat and preserves muscles mass along with boosting metabolism. According to studies persons doing HIIT have a fast metabolic rate as compared to a person not doing HIIT.
You burn fats even after a workout for about 24 hours. This workout also stimulates the production of human growth hormone that not only repairs the body tissues but also increases calorie burning and slowing down the aging process.
No Specific Requirements
There is no particular demand for equipment and machines. You can do it anywhere in your comfort zone and can get the benefits.
Running, biking, skipping are great for HIIT but you can do without all that stuff. You can increase heart rate up by high knees, butt kicks or plyometrics, etc.
Research has shown that dumbbells make the HIIT less effective due to increased use or arm muscles instead of focusing on heart rate.
No Muscle Loss
Most diet plans and cardio workouts cause muscle loss along with fat loss. HIIT workout has an edge among all other workouts because this helps you to lose weight by depleting fat storage instead of muscle loss.
It also helps in gaining muscle mass in some individuals who want to increase muscle mass, but the workout routine varies according to one’s requirement.
Summary
This interval training shows desirable results in a short period along with providing other health benefits. It’s important to discuss with a physician if you have any physical disorder or health issue before starting a workout. Always do warm up before any workout.
(Eric Leader is a personal trainer of over 20 years and the Owner of Every Body’s Personal Trainer. For more info on fitness find him at www.everybodyspersonaltrainer.com.)
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