The world of exercises is wide, and if you are familiar with it, you must have heard the word “High-intensity interval training or HIIT”. If you’ve ever wondered what HIIT is and what it is used for, then you’re right for being here. The thing is, HIIT isn’t a new exercise or something you haven’t seen already. The peculiarity of HIIT is that it can be done at short intervals.
If your job doesn’t allow you enough time for other activities or there is so much to do than to involve in serious exercise, and you want to improve your fitness level or burn some fats, then the HIIT is for you. Enough said, what is HIIT? We figure you might have gotten a clue from all we’ve said, but just so you won’t forget;
What Is High-Intensity Interval Training (HIIT)?
According to Wikipedia, “High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.” This means that HIIT refers to vigorous exercise that is usually for a short period.
There is no general duration for HIIT, however, the session usually lasts for 30 minutes or less. There are so many benefits attached to HIIT, although, there have been certain misconceptions about HIIT. also, in some places, HIIT has been overused.
What HIIT Is Not
- HIIT is best at long hours: One of the peculiarities of HIIT is that it is not for long hours. You don’t have to worry about dedicating half or more of your day to training. HIIT is meant for you to do more than the regular exercises during shorter intervals of time. A shorter intense HIIT exercise is known to be more effective than a long hour exercise.
- You need fancy equipment: You don’t have to worry about not effectively doing your HIIT exercise because you do not need fancy equipment for your HIIT classes. Bodyweight exercises are just what you need.
- All exercises are okay for HIIT: this is not true. To get the benefits of HIIT, full-body movements are perfect for you. They will regulate your cardiovascular system and build strength endurance.
7 Benefits Of High-Intensity Interval Training (HIIT Workouts)
These and more are some of the misconceptions of High-intensity interval training. Here are some of the benefits of high-intensity interval training.
This benefit is one of the top reasons people engage in HIIT, you do not have to wait till you have the day to yourself to work out, you can do your exercises during your lunch break or after the day’s job. With HIIT, you can achieve more in 15 minutes of interval training than 1 hour on a treadmill.
2. Burns Fats
Another important benefit of HIIT is that you can burn fats in a short time. according to a review, of 424 overweight and obese people, it was discovered, that HIIT and traditional moderate-intensity exercise are effective in reducing body fats.
Another study also found that people who were involved in HIIT, three times a week for 20 minutes per session lost 4.4 pounds of fats in 12 weeks, this is without changing their diets.
3. Burns Calories In A Short Time
Another selling point of HIIT is that it can burn calories within a short period. According to a study, that compared the calories burned in 30v minutes of HIIT, weight, running, biking, and training, it was discovered that HIIT burned 25-30% more calories than other exercises. Where the training included 20 seconds of high intensity and 40 seconds of rest.
The combination of both active and rest periods optimizes the burning of calories and half the time increases their cardiovascular health. This is the capacity of the body to supply the working muscles with oxygen-rich blood.
4. Low Heart Rate
Researchers have confirmed that HIIT can reduce heart rate and blood pressure. While you work out, you may notice an increase in your blood pressure, however, after a long period, there is a decrease in the blood pressure. HIIT helps in reducing the stiffness of the artery walls, which leads to a decrease in blood pressure.
You do not have to wait until you get your treadmill or fancier equipment before you begin your HIIT workout. This benefits not only the trainee but also the trainers and fitness studio owners. This also allows you to perform the HIIT on an open space, or anywhere you are, without having to get to a gym or home before doing your workout.
6. Improved Heart Health
According to a study, people who got involved in HIIT could cycle for twice as long as they could before the study started, this indicates that the exercise has helped their hearts. Improved heart health has loads of benefits, it is also a way to avoid some heart-related diseases.
7. Increased Metabolism After Exercise
Some studies have shown that after exercise, HIIT can keep the metabolic rate elevated for hours. As the day progresses, your body will burn extra calories because of the sheer strength of HIIT exercise.
Some exercises that can be done used for HIIT
- Jump rope interval workout
- Resistance band finisher
- Lower body interval workout
- Abs interval workout
- Battle rope interval workout
- Resistance training interval workout
From lowering heart rate to blood pressure, to burning fats, HIIT has proven to be one of the best ways to effectively workout. the benefits of HIIT are not limited to the ones listed here, there are many more, although, some are not scientifically proven.
They provide a flexible and easy way to work out and see results. Also, these exercises help you stay motivated. Consider trying high-intensity interval training if you’re low on time and want to get involved.