What is high intensity interval training?
Updated: August 20, 2024Introduction to High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, commonly known as HIIT, is a workout technique that combines short bursts of intense exercise with periods of rest or lower-intensity exercise. This training method is designed to elevate the heart rate quickly, followed by intervals that allow the body to recover. HIIT workouts are known for their efficiency and effectiveness in improving cardiovascular fitness, burning fat, and building muscle.
The Science Behind HIIT
HIIT leverages the principle of excess post-exercise oxygen consumption (EPOC). During high-intensity exercises, the body consumes more oxygen and experiences a higher metabolic rate. This elevated metabolic state continues even after the workout is complete, allowing the body to burn more calories at rest. This phenomenon is often referred to as the "afterburn effect."
Key Components of HIIT
Intensity
The "high-intensity" aspect of HIIT refers to exercises performed at near-maximum effort. Typically, this means working at 80-95% of your maximum heart rate. The intensity level pushes the body's cardiovascular and muscular systems to their limits, stimulating improvements in endurance and strength.
Intervals
Intervals in HIIT workouts involve alternating between periods of intense exercise and recovery. These intervals can vary in length, but common structures include 20 seconds of high-intensity exercise followed by 10 seconds of rest, or 30 seconds of intense activity followed by 30 seconds of lower-intensity exercise or rest. The total duration of a HIIT session can range from 10 to 30 minutes.
Benefits of HIIT
Time Efficiency
One of the most significant advantages of HIIT is its time efficiency. A typical HIIT workout can be completed in a fraction of the time compared to traditional cardio workouts, making it an ideal option for those with busy schedules.
Improved Cardiovascular Health
HIIT has been shown to enhance cardiovascular health by improving heart rate variability and reducing blood pressure. The intense bursts of activity help strengthen the heart, making it more efficient at pumping blood.
Increased Fat Loss
HIIT is particularly effective at burning fat. The combination of high-intensity bursts and the afterburn effect leads to increased calorie expenditure, both during and after the workout. Studies have shown that HIIT can reduce abdominal fat and overall body fat more effectively than moderate-intensity continuous exercise.
Muscle Preservation and Growth
Unlike steady-state cardio, which can sometimes lead to muscle loss, HIIT helps preserve and even build muscle mass. The high-intensity exercises often involve bodyweight or resistance-based movements that stimulate muscle growth.
Types of HIIT Workouts
Bodyweight HIIT
Bodyweight HIIT involves exercises that use your own body weight for resistance. Common exercises include burpees, jumping jacks, high knees, and mountain climbers. These workouts are highly accessible since they require no equipment.
Equipment-Based HIIT
Some HIIT workouts incorporate equipment such as kettlebells, dumbbells, or resistance bands. These workouts can add variety and increase the intensity of the exercises, targeting different muscle groups more effectively.
Sport-Specific HIIT
Sport-specific HIIT tailors the workout to mimic the movements and intensity levels of a particular sport. For example, a HIIT session for a soccer player might include sprinting, agility drills, and plyometric exercises.
How to Get Started with HIIT
Assess Your Fitness Level
Before starting a HIIT program, it's essential to assess your current fitness level. HIIT can be very demanding, so it's crucial to ensure that your body can handle the intensity. Consulting with a healthcare provider or fitness professional can provide valuable insights.
Choose the Right Exercises
Select exercises that target multiple muscle groups and elevate your heart rate quickly. Compound movements like squats, lunges, push-ups, and sprints are excellent choices for HIIT workouts.
Progress Gradually
If you're new to HIIT, start with shorter intervals and longer rest periods. As your fitness improves, you can gradually increase the duration of the high-intensity intervals and reduce the rest periods.
Listen to Your Body
HIIT is intense by nature, but it's essential to listen to your body and avoid pushing yourself to the point of injury. Ensure you have adequate rest and recovery between HIIT sessions to allow your muscles to repair and grow stronger.
Common Mistakes to Avoid
Skipping Warm-Up and Cool-Down
Neglecting to warm up before a HIIT session can increase the risk of injury. Similarly, skipping the cool-down can lead to muscle stiffness and soreness. Always allocate time for a proper warm-up and cool-down.
Overtraining
Due to its intensity, HIIT should not be performed every day. Overtraining can lead to fatigue, decreased performance, and a higher risk of injury. Aim for 2-3 HIIT sessions per week, allowing for sufficient recovery time.
Improper Form
Performing exercises with improper form can negate the benefits of the workout and increase the risk of injury. Focus on maintaining good form, even if it means slowing down or reducing the intensity.
Advanced HIIT Techniques
Tabata Training
Tabata is a form of HIIT that follows a specific structure: 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds. This 4-minute workout is highly effective for improving aerobic and anaerobic capacity.
EMOM (Every Minute on the Minute)
In an EMOM workout, you perform a set number of reps of an exercise at the start of every minute, then rest for the remainder of the minute. This technique combines high-intensity bursts with short rest periods, keeping the heart rate elevated throughout the session.
Pyramid HIIT
Pyramid HIIT involves progressively increasing the duration of high-intensity intervals and then decreasing them. For example, you might start with a 30-second interval, then 45 seconds, 60 seconds, and back down to 45 and 30 seconds. This method adds variety and challenges the body in different ways.
High-Intensity Interval Training offers a compelling blend of efficiency and effectiveness, making it a popular choice for individuals looking to improve their fitness levels in a shorter amount of time. By understanding the science, benefits, and various types of HIIT workouts, you can tailor this powerful training method to meet your specific fitness goals and needs. Whether you're a beginner or an advanced athlete, HIIT provides a versatile and dynamic approach to exercise that can fit into almost any lifestyle.