Have you been wondering how to burn calories in short periods of time? High intensity interval training (HIIT) is a workout that since its introduction keeps gaining popularity because it presents the opportunity to burn maximum calories in a short period of time while at the same time allowing you to do many different types of workouts in one exercise session. HIIT also helps you work out a sweat and targets cardiovascular fitness on top of physical fitness in the short bursts of exercise followed by intervals of rest that it comprises of. The interval workouts are aimed at building muscle, toning, building strength and endurance, burning fat and enhancing cardiovascular health.

“… aimed at building muscle, toning, building strength and endurance, burning fat and enhancing cardiovascular health.”

Due to the short fast intense bursts of activity in the form of exercise such as running squats, lunges and others followed by short periods of recovery that include complete rest or slow activity, the HIIT workout keeps you working out and reaping the benefits of the included workouts without getting fatigued and bored as fast as you would during a normal workout routine stretching for a longer period of time. Why is HIIT better at burning more calories? According to science, HIIT creates an oxygen shortage by increasing your body’s need for oxygen and hence, allowing it to require more oxygen during the intervals of recovery. This after burn effect generated by a HIIT workout is called the excess post-exercise oxygen consumption and allows you to burn more calories and fat while reaping the specific benefits from each of the workouts that you engage in.

For Whom Is HIIT For?

Since HIIT is a challenging training style, it offers new exercisers quicker results allowing them to feel and stay motivated. HIIT workouts are also great for you if you tend to find yourself constrained for time and would like to work out for less time while still feel the impact and benefits of such an exercise unlike engaging in a steady exercise program which means you have to put in more time to gain the results.

Therefore, committing yourself to 20 minutes HIIT workout rather than 30-60 minutes of steady state training can actually take more effort and gain you more benefits in burning fat, cardiovascular conditioning and toning in a shorter period of time. This is great if you have a busy schedule or need a rigorous challenge that will allow you to work very hard, rest a bit then work very hard again in that fashion for the duration of your exercise program.

HIIT workouts are also great for you if you tend to find yourself constrained for time and would like to work out for less time.”

Besides, taking on the HIIT workout program is a great way to get started on the types of workouts that you find a bit daunting and embrace them steadily in your short workout routine. To cap it all, HIIT exercise requires minimal equipment and is therefore suitable for people who may not want to pay for a gym subscription, or buy expensive fitness equipment. If you have been sedentary too long, start slow then increase the workout’s intensity as you adjust. Since you can basically do HIIT workouts anywhere- outdoors, in a gym, at work and at home, there are great for someone who wants a workout program that not only yields fast results but also can be done anywhere with minimal or no equipment and slotted any time. For who says you cannot have a demanding career and social life and not find time for exercise?

Advantages

  • It helps you lose weight and burn more fat.
  • It increases your metabolism.
  • HIIT workouts promote weight loss not muscle loss.
  • Great for Cardiovascular Health

A HIIT workout tends to boost cardiovascular health due to the conditioning brought about by switching between intense bursts of activity followed by short recovery periods. This strengthens and quickens your heart rate and also ups your VO2 max which is the oxygen amount that your body can use.

  • Helps You Achieve Fitness Goals 

Based on whether you want to burn fat, lose weight, tone, build muscle, gain strength or build endurance, you can choose your workouts to suit the goals you are looking forward to achieve and hence work towards them. For instance, kettle bells and deadlift intense workouts are great for both fat loss and cardio health. Pumping a stationary bike is also a great intense workout for cardio and building strong lengths, hamstrings and glutes. Intense ropes, burpees and arm waves with rest intervals are great exercises to engage in when you need a high heart rate, use up energy and work up a sweat while also building endurance.

In making the most out of your HIIT workouts, the key is to measure both your work duration and recovery duration. The former should be shorter if you are going for power and longer if you want to build endurance. On the other hand, a shorter rest period is great for fat loss and cardio while a longer one builds power.

“For who says you cannot have a demanding career and social life and not find time for exercise?”