I'm sure by now you have heard of HIIT Training (High Intensity Interval Training). I'm sure you're also wondering if this kind of training is good for you and what exactly are the benefits. I'm a huge fan of HIIT Training, but sometimes it's not for everyone. However, that doesn't mean a person can't progress into this phase of training. Lets dive into exactly what it is and the benefits.
What is HIIT Training?
HIIT Training is a mix of low- moderate intensity intervals mixed with high intensity intervals. Sessions can last from 4-30min or longer. This style of training really attacks fat burning, increases conditioning, and athletic capacity. You can make up a HIIT workout with Cardio, Weighted Movements, Non Weighted Movements, or a mix of it all.
What are the benefits of HIIT Training?
A huge benefit of HIIT Training is its effeciency. We all are living hectic lives, work, kids, kids sports, social time, school, and the list can go on. You can bust out a HIIT Training session in 15 minutes and get awesome results from it. Research shows you can achieve more progress doing HIIT Training 3 times per week at 15 minutes intervals and than running on the treadmill for an hour. Just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training according to a 2011 study presented at the American College of Sports Medicine Annual Meeting.
You are going to burn more fat doing HIIT workouts. The study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Sciences, was published recently in the Journal of Applied Physiology. It found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 per cent and cardiovascular fitness increased by 13 per cent. If you want to blast fat add this routine into your workout.
HIIT routines are also great for your cardiovascular system. The intense work periods are performed at 80-95% of your estimated max heart rate. Yup, you will feel like heart is possibly going to pop out of your chest. But the heart is a muscle and needs to be trained. Getting the heart rate up on a regular basis will keep your heart healthy and in shape.
HIIT workouts can be performed with weights, or without weights. So if you don't have gym membership, you can do some really awesome non-weights HIIT routines right in the comfort of your own home. Actually you can really do it anywhere: on vacation, at the park, on your work break, so there are no excuses to get that workout in. Some examples exercises are burpees, high knees, tuck jumps, ice skater, jump squats, anything plyometric movement will get the job done.
Usually when we do a cardio style training routine we get worried about losing muscle. The great news with HIIT routines you can build muscle while burning fat. They key is adding strength exercises into the mix.
HIIT workouts can be extremely challenging which makes them a lot of fun. So if you are bored with your routine try throwing this into the mix. Have fun with it, suck some wind, and get some results!