What is HIIT?
HIIT is an acronym that stands for high intensity interval training. This workout encompasses a series of moderate to intense exercises done in set intervals with a limited rest period in between.
How does it work?
During HIIT, participants perform an exercise at their maximal effort for approximately 20 to 60 seconds and then rest for 30 to 120 seconds before returning back to exercise. These time frames of rest and exercise are fluid, and can be adjusted to match your fitness level.
High Intensity is what sets HIIT apart from other workouts. High intensity is defined as working at 80-95% of your maximum heart rate (Costigan, Eather, Plotikoff, Taaffee, & Lubans 2017). An easy way to calculate your max heart rate is by subtracting your age from 220. A few examples of intense exercises that can be performed during a HIIT workout are sprints, jumping squats, burpees, and high knees.
Time plays a major role in a HIIT workout. Each exercise is completed once the timed interval is over, which disregards the need to count how many reps were performed. It has been found that 60 seconds of exercise followed by 60 seconds of rest yielded the most effective results from HIIT (The Physiological Society, 2019).
Rest periods are limited during HIIT workouts in order to keep the heart rate above resting levels, while simultaneously giving the body a moment to recover.
Interested in how HIIT can boost your mental health?
What are the benefits?
Time Efficient
Since HIIT is done within short intervals with limited rest, participants are able to reap the benefits of exercise within a shorter period of time (Tinsley, 2017). This is perfect for people who struggle to find time in their daily schedules to workout.
Calorie Burn
"Researchers found that HIIT burns 25-30% more calories than other forms of exercise" (Tinsley, 2017, p. 1).
Customization
HIIT allows you to challenge yourself by pushing towards your maximum, which is different for everyone. Participants are able to perform workouts at their own pace without the worry of performing a certain amount of reps.
Cardiorespiratory Fitness
91% of individuals who participated in HIIT showed improvements in cardiorespiratory fitness, and 67% of participants showed improvement in cardiac function (Martland, Stubbs, & Gaughran 2020), meaning HIIT can be very beneficial to your heart's health.
Where to begin...
You do NOT have to be an exercise expert to perform a HIIT workout. HIIT can be modified to fit your fitness level, and these workouts can be performed at home or at the gym.
Beginner
Has it been a while since you last worked out? Are intense workouts something new for you? If so, it is best to start things off slowly. The link below will take you to a HIIT workout that can be performed at home or at the gym.
Intermediate
Are you currently living an active lifestyle? Are you looking for a new way to get your heart pumping? Click below to follow a HIIT tutorial that will increase your heart rate as well as your mood.
Advanced
Have you been consistent with fitness for a while? Are you looking for a new way to challenge yourself? Click below to find a HIIT workout that will take you outside of your comfort zone.
References
- Costigan, S.A., Eather, N., Plotnikoff, R.C., Taaffee, D.R., & Lubans, D.R. (2017). High intensity interval training for improving health-related fitness in adolescents: A systematic review and meta-analysis. British Journal of Sports Medicine, 49, 1253-1261. doi:10.1136/bjsports-2014-094490
- Martland, R., Stubbs, B., & Gaughran, F. (2020). Can high intensity interval training (HIIT) improve physical and mental health outcomes? A meta-review of the global benefits of HIIT and focused systematic review of the effects of HIIT in mental disorders. Schizophrenia Bulletin, 46, S286–S287. https://doi.org/10.1093/schbul/sbaa029.707
- The Physiological Society. (2019). HIIT timing matters for increasing fitness: 60-second intervals with 60-second breaks are effective whereas 30-second ones and 120-second rests aren't. ScienceDaily, www.sciencedaily.com/releases/2019/12/191217105219.htm
- Tinsley, G. (2017). 7 Benefits of high-intensity interval training (HIIT). Healthline, https://www.healthline.com/nutrition/benefits-of-hiit.