H.I.I.T. also known as High Intensity Interval Training is a workout that incorporates high-intense bursts of activity and alternates with low-intense activity used as a rest period.
The benefits of training "HIIT Style" are almost endless. In fact, studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour! Sounds too good to be true right?
Here are some quick facts:
HIIT increases the body’s need of oxygen when performing intense intervals, creating an oxygen shortage, causing your body to require more and more oxygen during each recovery period.
This “after burn” effect is known as Excess Post-Exercise Oxygen Consumption (E.P.O.C.), and is the reason why H.I.I.T style of exercise will allow your body to blast more fat and burn more calories than any regular aerobic or steady-state workout you’ve ever tried…Check out these incredible benefits of substituting your long (and often boring) cardio sessions for fast, effective H.I.I.T. Training:
1. Burn More Fat During AND After Your Workout
Thanks to the intense exertion H.I.I.T. workouts provide, your body’s energy consumption gets kicked into over-drive, allowing you to torch fat stores and burn a tonne of calories for hours after the workout.This means that while you might only be exerting yourself for a few minutes in total, the intensity and frequency pattern kicks your body into a fat burning machine, which stays switched on well after you finish training!
2. Time Efficiency
H.I.I.T. is the ideal workout for a busy schedule.To put it simply, you can achieve more in a mere 15 minutes of interval training than jogging on the treadmill for an hour.Sound too good to be true? Well it’s not! Study after study has shown how incredible effective and efficientH.I.I.T. is, so next time you’re about to make an excuse to skip cardio because you “don’t have enough time”, find 15 minutes to get down to the park and give it your all, and you’ll be surprised by not only how great the results are, but how great you’ll feel afterwards too!
3. Lose Fat, Not MuscleLean muscle mass = high calorie burn.
The last thing anyone wants to do is eat away at their hard earned lean muscle.Studies have shown that steady state cardio does just that; the longer you spend trudging away on the treadmill and crosstrainer, the more your body starts to deplete its internal energy stores from both fat and muscle mass.This is not what we want at all.H.I.I.T. on the other hand, does the complete opposite, The short, intense bursts of energy followed by a recovery state causes the body to target fat stores as a source of calorie expenditure, and leaves your muscle mass out of the picture – perfect.
Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
4. Increase Your MetabolismIn
addition to increased fat burning and more muscle preservation (surely this can’t get any better!) H.I.I.T. stimulates production of your human growth hormone (HGH) for over 24 hours after you finish your workout.This is great news as HGH is not only responsible for the production and maitenence of muscle mass, it also results in even more calories being burnt by the body in a resting state. This means that you’ll be burning calories even while you’re relaxing during your recovery!
5. Build A Healthier Heart
Extreme training equals extreme results.Most people aren’t used to pushing their body to the point where their lungs start to feel restricted and they’re struggling to catch their breath.Most will measure their cardio on how “far” they’ve run, or for how “long” they’ve sat on the spin bike.However, it’s the former that helps build cardiovascular strength and endurance, not the latter.The more power you can generate over a short period of time and the more energy you can exert, the stronger and fitter you will become. This is why sprinters have incredibly defined bodies, while marathon runners are far from it!
6. No Equipment Necessary No equipment, no excuses.H.I.I.T. can be done anywhere at any time!
This means that breath taking, body aching, full body workouts can be achieved in minutes whilst literally only using yourself to do so.You can take any form of cardio you like, whether it’s sprinting out in the sun, swimming in the pool or ocean, slogging it out on the cross trainer or even activities like boxing or plyometrics as long as you give 110%.
This means that you don’t need a gym, you don’t need any equipment, you’ve got all you need, and that’s you.
Here's a basic HIIT session to get you started:
1 minute sprint on treadmill / 1 minute sedentary rest x 5
40 seconds sprint on treadmill / 40 seconds sedentary rest x 5
20 seconds sprint on treadmill / 20 seconds sedentary rest x 5
Forget hours of slugging away at boring cardio, give 110% to a quick