High-Intensity Interval Training, as known as HIIT, is a great way for you to burn an enormous amount of calories in a short amount of time. There are several variations to a HIIT workout, therefore, the workout should be customized to your fitness level. The main thing to know with HIIT is that you alternate between a high-intensity interval and a low-intensity interval. During the high-intensity interval, you want to exert yourself with at least 90% perceived intensity such as an all-out running sprint. During your lower intensity interval, you slow down the pace and exert yourself at a perceived intensity between 0-50% such as standing, walking, or a very slow jog. The duration of high intensity typically is 30 seconds or less, while the duration of low intensity (depending on your fitness level) can be half that time, equal to, or even greater. A big benefit of HIIT workouts is you don’t need any fitness equipment at all. However, if you have access to cardio equipment it’s a perk to be able to track distance, watts, calories, and the amount of exertion during a sprint bout.
A SUPER INTERESTING FACT ABOUT HIIT IS THAT NOT ONLY WILL YOU BURN A LOT OF CALORIES DURING YOUR WORKOUT; YOUR BODY WILL TAP INTO FAT STORES UP TO 36 HOURS AFTER YOUR WORKOUT!
The number of calories and fat burned after a HIIT workout also depends on how hard you challenge yourself. This physiological effect is because of something called EPOC also referred to as the “afterburn”.
EPOC is the elevated amount of oxygen your body uses after the workout compared to your pre-workout baseline oxygen consumption. The more oxygen your body consumes the more fat you’ll burn. This also includes the amount of energy it takes your body to recover and return back to homeostasis, or it’s resting state, after the workout.
AN ADDED BENEFIT IS YOUR BODY IS REPAIRING DAMAGED PROTEIN TISSUES WHILE PRODUCING AND REGULATING HEALTHY HORMONES AS A RESULT OF INCREASED DEFINITION AND LEAN MUSCLE MASS.
If you are new to exercise you can do HIIT with a ratio of 1:2, for example, your high intensity is 30 seconds, then your low-intensity interval is 60 seconds. On the other hand, if you are more advanced you can do a 1:1 ratio or even a 2:1 ratio.
- An example of a 1:1 ratio would be high intensity at 30 seconds, and low intensity at 30 seconds.
- An example of a 2:1 ratio would be high intensity at 30 sec, and low intensity at 15 seconds.
With my clients, I like to have them do HIIT at the end of the workout. The reason I do this is for a couple of reasons:
- They are warmed up.
- They have already depleted glycogen stores so now they will use more fat stores.
If you plan on doing HIIT only (no weights beforehand) make sure to warm-up for 5-8 minutes and stretch before your HIIT session. You want to prepare your blood vessels as they take time to dilate. You also want to warm up your muscles and joints because HIIT can be very strenuous on the soft tissues. By warming up properly you’re greatly decreasing your chances of injury, which is always my first priority. You’ll want to get a warm-up if you have been or are often sedentary.
One big concern of mine as a trainer is keeping my clients safe during HIIT. I always encourage my clients to wear a heart-rate monitor during their sessions to track their exertion. Also, the monitor will accurately tell you if you are doing a good job, and how many calories you burned.
I do NOT recommend HIIT if you are just starting to get back into the swing of things or are brand new to exercising. I DO recommend that you take a week or 2 and begin to condition your heart, muscles, and joints to avoid injuries.
DISCLAIMER: Make sure before beginning any exercise routine that you consult with your physician first. These are tips and exercises I use with some of my clients and are meant to serve as educational purposes only.
YouTube link: https://www.youtube.com/watch?v=z02A5QLQ4S0&t=26s
