Unless you've lived under a rock - or without Instagram, which is basically the same thing - then you've surely heard of HIIT training before. It seems like everywhere you turn people are just listing the benefits of this type of cardio, which is all about being super fast and super intense - but is it really worth all the hype?
We spoke to Abigail Stacey (@workoutwabi_powerlifter), a physiologist at Nuffield Health who holds a BS in Exercise and Exercise Science, to get the 411 on this trendy form of training.
What is HIIT training?
First, let's clarify what we are talking about here. HIIT training, or high intensity training, is a form of training that involves 100% maximum effort in quick and intense training sessions, followed by short recovery periods.
Basically, it is a type of cardio that raises the heart rate and thus burns fat fast.
How long should a HIIT workout last?
Now, this is arguably one of HIIT's biggest selling points. Yes, it takes a lot of effort, and yes, it's meant to push your body to the limit. However, it's not meant to last long.
“The maximum time for HIIT may vary, but 30 minutes is the maximum recommended duration. Anything that can increase the risk of injury ”.
It can literally be all over in minutes - and it can be done anywhere, including your living room - which means saying goodbye to that “I don't have time to go to the gym” excuse.
When it comes to the exercises within a HIIT workout, most people choose a 2: 1 or 3: 1 approach, i.e. 40/45 seconds of full exercise at 20/15 seconds of rest. Some choose to have an "active" rest period as well, rather than stop completely - so they recover with an easy motion like walking or jogging in place.
Many of the exercises that make up the foundation of a HIIT workout use every major muscle group in the body - and boy, do you feel it. Using explosive movements in exercises like squat jumps, sprints, burpees, rock climbers, and lunge jumps causes your whole body to work hard, not least your heart.
HIIT could go quickly, but the effects are long-lasting, as explained by Abigail.
"HIIT training increases the thermogenic effect in the body, which increases the length of time you burn calories throughout the day."
So, setting up time for a quick HIIT session before you leave for work in the morning - which just means waking up 15 minutes earlier than usual - could be a fantastic way to kickstart your metabolism for the day.
Okay, we've touched on that already, but it's worth repeating. How many exercises can you complete in less than 30 minutes, wherever you are, with no equipment needed? And we're talking about effective workouts, people.
According to Abigail, making HIIT training part of your training regimen can help improve other areas of your training as well.
“It has been shown through numerous studies that HIIT can improve overall physical performance, because HIIT workouts can stimulate both aerobic and anaerobic systems, while steady-state training uses only the aerobic system. This means that your body can increase endurance and perform better in all of your workouts, regardless of what they are. "
Is HIIT Workout Suitable for Beginners?
If you're just finding your feet in the world of fitness, or recovering from an injury, you should probably relax with a less intense form of cardio and gradually build yourself up to a HIIT workout.
Abigail says there's an easy way to test to see if you're ready to take the challenge;
“You should be able to sustain 65-75% of your maximum heart rate for 30 minutes before starting HIIT. This can be predicted by calculating 220 minus your age, for example if you are 25, your maximum heart rate will be around 220 - 25 = 195 “.
If you have a medical condition that can be made worse by a rapidly increasing heart rate, always see your doctor.
Conclusion
So, that's the foundation of HIIT training - it's not exactly a walk in the park, but if it's something you're willing to do, then the benefits can far outweigh the burn that comes from a series of burpees. It's also easy to mix with different movements, so once you get hold of it, it's great to keep your workouts fresh.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
