High-intensity interval training (HIIT) is a great type of training for all age groups. It has many benefits, like improved cardiovascular fitness, increased muscle mass and better body composition overall. In addition to these great health benefits, it also takes less time than endurance or moderate-intensity workouts. HIIT gives you the ability to increase your metabolic rate, which allows you to burn more calories even after the workout is over. In recent studies, HIIT has even been found to help reverse aging on a cellular level.
While HIIT workouts have many perks, it’s important to pick exercises that are right for you. Often when someone talks about HIIT, burpees or other complex, intense, high-impact exercises come to mind. In reality, a HIIT workout has nothing to do with high impact but rather overall effort. The bottom line is, when doing HIIT workouts, always choose exercises that fit your ability and fitness level.
What is HIIT?
HIIT is a type of exercise that alternates between short bursts of high effort and low effort/recovery periods. Typically, a HIIT workout can last anywhere from 10 to 30 minutes. Workouts are geared to raise your heart rate for a short amount of time followed by recovery. To get the full benefit of HIIT training, you must rest properly between your work periods so you are able to fully push your body to give maximum effort.
How do I program HIIT into my workout?
HIIT can be done in a variety of ways, such as biking, jumping rope, sprinting, walking or participating in a HIIT class. Basically, all you need to complete a HIIT workout is an exercise that will push you to full effort and then allow you to come back down to rest or lower effort.
What timing should I use?
This depends on your current fitness level. Start slow and build from there. Some timing options are listed below:
- Tabata training: 20 seconds of work followed by 10 seconds of recovery, repeated eight times in a row for a total of four minutes. The goal of this training is to go all out for 20 seconds. Pick a fast and easy movement, like jumping jacks, step taps or cycling.
- Note for beginners: Try completing two minutes of the Tabata timing, take one minute rest and then complete the last two minutes.
- 1:1 ratio: 30 seconds of work followed by 30 seconds of lower intensity or rest. Start with five minutes total and build from there.
- 30-20-10: This format of work contains 30 seconds of low intensity, 20 seconds of moderate intensity and then 10 seconds of all-out effort. For example, completing squats for 30 seconds, followed by squat-toe raises for 20 seconds and 10 seconds of jumping jacks or step taps. You could also follow this timing on a spin bike, completing your effort level that matched this sequence.
6 tips to get started:
- Pick something you are familiar with and enjoy. For example, don’t start sprinting if you haven’t been running lately.
- If joint pain or other injuries are an issue, try low-impact HIIT options like biking, walking or swimming.
- Start with longer rest periods between your high-intensity bouts. Your goal should be to allow yourself to properly recover so you are able to push yourself during your high-intensity intervals.
- Start with high-intensity periods that are 20 to 30 seconds. Work periods longer than 30 seconds are hard to maintain at a high effort.
- If your current exercise routine is nonexistent, start slow and build up.
- Do not complete HIIT more than 2 to 3 times per week or on back-to-back days. While HIIT is very beneficial, too much of anything is never good.
If completed correctly, HIIT improves many aspects of your health. However, overdoing it can lower the function of your immune system, negatively affect your performance and cause declines in the function of your mitochondria, the energy powerhouse inside cells.
HIIT is a great option for all ages, with the most important focus being on what exercise fits your lifestyle, fitness level and current abilities. It is important to note that HIIT is most effective when combined with other modes of exercise, like strength training, continuous cardiovascular training and mobility.
By: Lauren Scotti
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