HIIT: Benefits and How to Use It?

Why High-Intensity Interval Training (HIIT)?

HIIT, or high-intensity interval training, is a type of exercise that involves short bursts of intense physical activity followed by brief periods of rest or active recovery. The goal of HIIT is to push your body to its limits quickly, allowing you to burn calories and improve cardiovascular fitness.

During a standard HIIT workout, you might alternate between periods of all-out sprinting, jumping jacks, or other high-intensity exercises, followed by periods of walking or jogging to recover. The duration and intensity of each interval can vary depending on your fitness level and goals.

Research suggests that HIIT can be an effective way to improve cardiovascular health, increase muscle strength, and burn fat. It can also be a time-efficient option for people who are short on time but still want to get in a good workout.

With that said, this article will explore the benefits of HIIT, how it works, and how to incorporate it into your workout routine. At the end of the article, you’ll also see a few examples of different HIIT workouts.

---

Benefits of HIIT for Cardiovascular Fitness

HIIT has been widely recognized as a vital component of a healthy lifestyle, and for good reason. It is more effective than traditional steady-state cardio in improving cardiovascular fitness. This is because high-intensity exercise increases the demand for oxygen, which in turn leads to an increase in heart rate and breathing rate. This increased demand on the cardiovascular system ultimately leads to an improvement in cardiovascular fitness.

In addition to improving cardiovascular fitness, HIIT has also been shown to increase VO2 max, the maximum amount of oxygen that the body can utilize during exercise. The higher the VO2 max, the greater the body’s ability to perform physical activity. HIIT has been shown to increase VO2 max by up to 20%, which is significant compared to traditional steady-state cardio, which typically only increases VO2 max by up to 5%.

HIIT has also been shown to improve insulin sensitivity, which is the body’s ability to use insulin effectively to regulate blood sugar levels. This is important because insulin resistance is a crucial factor in the development of type 2 diabetes. Studies have shown that HIIT can improve insulin sensitivity by up to 58%.

---

How Does HIIT Work?

HIIT works by stimulating the body’s energy systems, which traditional steady-state cardio lacks to do. During high-intensity intervals, the body relies on the anaerobic energy system, which does not require oxygen. It is, in fact, fueled by stored energy in the muscles called glycogen.

During low-intensity intervals or rest periods, the body switches back to the aerobic energy system, which requires oxygen. Fat and carbohydrates fuel this system.

The switch between the anaerobic and aerobic energy systems leads to an increase in the body’s metabolic rate, which means that the body continues to burn calories even after the workout is complete. This is known as the afterburn effect, or excess post-exercise oxygen consumption (EPOC).

---

How to Incorporate HIIT into Your Workout Routine?

If you are new to HIIT, it is important to start slowly and gradually increase the intensity and duration of the intervals. A good starting point is to perform a 1:2 ratio of high-intensity exercise to low-intensity exercise or rest. For example, you could perform 30 seconds of high-intensity exercise, followed by 60 seconds of low-intensity exercise or rest.

As you become more comfortable with HIIT, you can gradually increase the duration of the high-intensity intervals and decrease the duration of the low-intensity intervals or rest periods.

That said, HIIT can be performed using a variety of exercises, including running, cycling, rowing, and bodyweight exercises. The key is to choose exercises that allow you to perform high-intensity intervals safely and effectively. It is also important to warm up before starting your HIIT workout and cool down after the workout to prevent injury.

---

High-Intensity Interval Training Workouts

Here are a few examples of the different HIIT workouts. They are all 15-25 minutes long. Give them a shot.

1) Bodyweight High-Intensity Interval Training Workout

This workout is perfect for those who don’t have access to gym equipment.

• Jump Squats (3 sets x 20 reps)
• Push-ups (3 sets x 15 reps)
• Mountain Climbers (3 sets x 30 seconds)
• Burpees (3 sets x 10 reps)
• High Knees (3 sets x 30 seconds)

Rest for 30 seconds between each set.

2) Running High-Intensity Interval Training Workout

This workout is perfect for runners who want to improve their cardiovascular fitness.

• Warm-up jog (5 minutes)
• Sprint (30 seconds)
• Jog (1 minute)
• Sprint (45 seconds)
• Jog (1 minute)
• Sprint (60 seconds)
• Jog (1 minute)
• Sprint (45 seconds)
• Jog (1 minute)
• Sprint (30 seconds)
• Cool-down jog (5 minutes)

Rest for 30 seconds between each sprint.

3) Dumbbell High-Intensity Interval Training Workout

This workout is perfect for those who have access to dumbbells and want to build strength.

• Goblet Squats (3 sets x 12 reps)
• Dumbbell Bench Press (3 sets x 12 reps)
• Dumbbell Rows (3 sets x 12 reps)
• Dumbbell Shoulder Press (3 sets x 12 reps)
• Dumbbell Lunges (3 sets x 12 reps on each leg)

Rest for 30 seconds between each set.

---

Consult with a Professional

The first thing to remember as with any exercise program, it is important to consult with a healthcare professional before starting HIIT. This should be carefully considered especially if you have any underlying health conditions. A qualified professional can help you determine the best workout routine for your fitness level and health goals. (If you have any queries, you can ask them in the comments).

---

Final Words On Using High-Intensity Interval Training

All things considered, HIIT is an effective and efficient way to improve cardiovascular fitness and insulin sensitivity. It also boosts VO2 max and metabolic rate. The benefits of HIIT are well-established, making it a popular choice for fitness enthusiasts.

Various exercises can be incorporated into HIIT routines, which can be modified to fit the fitness level of the individual. Starting slowly and gradually increasing the intensity and duration of the intervals is essential to avoid injury. It is also recommended to warm up before starting your HIIT workout and cool down after the workout to prevent injury.

Also Read: The Best Push Day Workout Plan for Building Your Chest, Shoulders, and Triceps

With proper training and technique, HIIT can become an excellent way for you to improve cardiovascular fitness and overall health, while also providing a time-efficient and effective workout option.

---