Introduction
Today we are going to be talking about what is high-intensity interval training workout which is also known as HIIT, the Seven Proven Benefits of HIIT and how to do it properly. The acronym is short for high intensity interval training. This is a training technique where you give an all-out effort for a short period of time followed by a period of rest or active recovery. A few basic examples would be 30 seconds of sprinting followed by 30 seconds of rest repeated for ten minutes, 45 seconds of fast jumping jacks fall by 15 seconds of rest repeated for 12 minutes or you could do a Tabata style hit workout which is 20 seconds of work and ten seconds of rest repeated. These Trainings are also be effective at home as well.
HIIT For Beginners
Usually for a duration of only four minutes. Both the work and rest interval can last for however long you like, but with most workouts you usually find the intervals last for around ten seconds to one minute, and the total workout lasts between four minutes and 20 minutes. The work intervals can be done with almost any exercise activity sprints, kettlebell swings, squat jumps.
It all works as long as the exercise is done with a lot of intensity, and the rest intervals can include jogging, bouncing in place, or just chilling. But now you might be wondering benefit and advantage over regular cardio. Well, there is quite a bit of scientific merit behind HIIT. And here are the seven HIIT proven benefits and why it works.
HIIT Benefits
Saving Time At The Gym
There is a number of procrastination people do to avoid going to gym, you may of heard people saying about going to gym that we are too busy in our life or the number one excuse I heard for being out of shape was something about time. People would say things like they are just too busy or it takes too long to get to the gym. If you are one of these people who literally run out of hours in the day. HIIT might be perfect for you instead of regular cardio where you give a lower effort for a longer period of time. A good HIIT workout is for much shorter period of time.
No Requirement of Equipments
There is no equipment needed. Yes You can perform HIIT with all sorts of exercises, but it can also be done from almost anywhere with no weights or equipment. So if you can not make it to the gym that day, doing a HIIT workout from home is always a great second option. You can start building msucles at a very cheap cost right from your home. Check out our latest fitness article on how to create a home gym on a budget.
Mix Things Up
Another benefit of HIIT is that it gives you the ability to benefit number three mix things up. A lot of people complain about not being able to stick with the routine because they get bored. Because HIIT example is a simple protocol and not a specific exercise, it can be done with sprints, jump ropes, battle ropes, kettlebells, burpees, and really whatever you can think of. You will always be able to create some sort of variety in your workouts and keep things fresh with HIIT.
People Seem To Stick With It
In one study of 44 participants performed by the School of Health and Exercise Sciences, we see that people greatly prefer to HIIT workouts over other forms of cardio, and the more you enjoy a particular workout, the more likely you are going to be to stick with it.
Improved VO2 Max
Another benefit if HIIT workouts is to improved VO2 max. Your VO2 is the amount of oxygen you can use during intense maximal exercise. The better the VO2 max a person has, the longer and harder the person can work out intensely, and the better health you will likely be in. We see in multiple studies that those who use HIIT vs Steady State cardio have a much greater improved VO2 max.
HIIT Matches Regular Cardio EPOC
Now there is a lot of hype around HIIT workouts at home, EPOC stands for Excess Post-exercise Oxygen Consumption. This is the burning of extra calories long after a workout. While most of the claims we found greatly exaggerated HIITs effect on epoc, it is true that a twenty-min session of HIIT workouts at home that will give you a similar afterburner effect as steady state cardio for 60 minutes.
Hip Burns Just As Much Fat As Cardio
In multiple studies, we see that hip burns just as many calories as steady state cardio and one half the time are even in some studies, one third of the time. In other studies we see that HIIT targets and burns more body fat than traditional cardio, so in a much shorter period of time you will get the same amount of calorie burn and potentially more fat burning. By using HIIT, let’s go through some common questions you may have about HIIT question number one, so you are telling us that HIIT is the magical formula for getting rid of belly fat and getting a beautiful six pack.
Eat 13 burritos, postworkout and expect to get a washboard while HIIT can definitely help in your fat loss efforts, you need to be eating a great diet first if fat loss is your goal. That being said it can be a helpful fat burning tool in your health arsenal. Just keeping it 100 nerd family.
Another question number you might ask, How you should do Cardio Routine and Love It or Should you stop your routine and use hit instead?
No the goal is to find a form of exercise and diet you love and will be able to stick with. You can check out our latest article for Best healthy meal diet and breakfast Ideas for weightloss and protien gain here. If you have done that, you are doing better than 95 percent of the population.
The benefits gained from HIIT are not so much greater than cardio that you should switch over from something you truly enjoy. There are also additional mental benefits we see in Cardio that do not appear in HIIT.
Conclusion
HIIT is incredibly taxing on the body because it is so intense. Do this type of training separate from your weight lifting. By doing this and implementation of all the above mentioned tips will really help you out to achieve HIIT workouts.
FAQs
If you have any questions or would you want to add anything or give your suggestions and opinions, then you can comment us down in the section below. Do not forget to share the article with your loved ones and with fitness freaks. Always Remember that, Healthy body makes the healthy mind.
