Some of us have very specific things we want to achieve from our workouts, but for most of us, our health and fitness goals are much broader than focusing on one single health or fitness indicator.
Finding a balanced training regime that provides multiple health and fitness benefits that can also fit easily into a busy schedule is the ultimate goal for most health-conscious individuals, so it’s no wonder that high-intensity interval training (HIIT) training has risen to such heights of popularity across the globe.
Incorporating multiple short bouts of intense exercise alternated with intermittent rest or recovery periods, HIIT offers a multitude of both health and fitness benefits which make it a great ‘all-rounder’ training method that you can enjoy even if you’re time-poor.
Here are just a few of the reasons why…
1. You can get big results in less time
HIIT is one of the most time-efficient workout methods, allowing you to achieve maximum results in a short period. You can even get a decent workout in as little as 10 minutes, unlike moderate-intensity workouts where you’d need to double your time input to achieve a similar result. HIIT can also burn significantly more calories than other forms of exercise (often up to 30% more).
2. You can burn fat faster
If you’re trying to lose weight, HIIT has been shown to be effective at burning body fat—and not only can it help you reduce fat volume around your waist line, it’s also been shown to help fight against dangerous visceral fat which accumulates around vital internal organs.
3. The benefits continue even after you’re finished exercising
Many of the health benefits derived from HIIT exercise actually occur after you’ve completed your workout. Following a HIIT workout, your resting metabolic rate (the rate at which your body burns calories when at rest) can be elevated for up to several hours, meaning you’ll enjoy the benefits of your workout long after it’s over.
4. It can help you build muscle
While weight training is generally the most effective way to gain muscle mass, some HIIT workouts can also help you build muscle. Many HIIT workouts incorporate some resistance-based exercises (even if the resistance is only your own body weight) which put the muscles under strain and can contribute to muscle growth.
5. It can improve blood flow and oxygen consumption
Traditionally it was believed that endurance training was by far the most effective way to improve aerobic fitness, however, studies have shown that HIIT exercise can be just as effective at improving cardiorespiratory capacity – or in layman’s terms, improving blood flow and help the body deliver more oxygen to the muscles.
6. It can help to reduce blood sugar
If you already suffer from or are at risk of developing type 2 diabetes, engaging in regular HIIT training could be highly beneficial. While a single HIIT session is unlikely to have a significant impact, various studies have shown that participating in regular HIIT sessions over a 3-month period can reduce blood sugar and improve insulin resistance.
How to Get Started With HIIT
It’s very easy to get started with HIIT. Due to its popularity, most health clubs like this gym Hawthorn now offer regular HIIT sessions throughout the week, where you’ll have the guidance of a qualified personal trainer to take you through a range of exercises and show you how to make the training method work best for you.
Once you’ve built a repertoire of exercises you might feel confident to self-manage your HIIT sessions, or you can always choose to continue on with the support of a trainer if you feel more comfortable.
HIIT Exercise Period
A HIIT workout will last anywhere from four to thirty minutes. If you’re a novice, aim for 10-15 minutes of HIIT. As your health improves, you can boost the number of intervals for a longer routine. A TABATA training, for instance, has the following form. Total 20 seconds of all-out effort, followed by 10 seconds of rest, after completely warming up. Repeat this method eight times for a four-minute training session!
You should strive for an RPE of 8 during these brief periods of work. This can be a difficult task. However, keep in mind that this is the fastest way to achieve the best results. Moreover, you get 10 seconds of rest in between rounds.
When you don’t really have time for a complete workout, 10 minutes of HIIT will get your pulse pounding. It will assist you in maintaining your fitness level. If you’re short of time or can’t make it to the gym, HIIT is a good option. It does not necessitate a lot of equipment. As a consequence, it’s a perfect choice for when you’re traveling or on vacation. If HIIT isn’t your thing, note that you can still achieve your health goals. The best type of workout is one that you can maintain and repeat over and over again.