HIIT training stands for High Intensity Interval Training. Essentially, it is any workout that alternates betweeen intense bursts of exercise and fixed periods of less intense activity or even resting. An example would be running as fast as you can for one minute then walking for two. Then repeat this process that takes 3 minutes five times for a total of 15 minutes of HIIT training. Science has proven this an effective method.
HIIT is great because not only will you burn more calories while doing it, but the effect of that intense exertion kicks your body’s repair cycle into overdrives. What this means is that you will burn much more fat and calories in the day after a HIIT workout than you do after a mild jog.
Most people arent experienced in working out so hard to the point of entering their anaerobic zone(Where you can hardly breath and feel like your heard is racing). However, extreme training will produce extreme results. One study in 2006 has found that 8 weeks after doing HIIT workouts, the dieters could ride the bicycle for twice as long as they could before the study started, but at the same speed.
Some great examples of HIIT exercises are biking, running, jump rope, and rowing. However you do not need any equipment to do it. High knees, fast feet, or anything plyometric like jumping lunges will work well to get your heart rate going. In fact, dumbbells can worsen the effectiveness of HIIT because you want the focus to be on pushing your heart to its max, not your biceps.
Everyone who has dieted will know it is very difficult to not lose muscle along with the fat they want to drop. Steady cardio seems to encourage muscle loss, studies have found that both weight lifting and HIIT gives dieters the ability to preserve their hard-earned muscles while making sure that the highest amount of weight comes from fat stores. Win / win!
Not just will HIIT increase your fat burning and preserve your muscle, but it will encourage your human growth hormone to raise by up to 450% after the 24 hours you finish your workout. This is very good since HGH slows down the aging process, as well as is responsible for burning increased calories. HIIT can make you younger on the inside and out!
You really can do HIIT anywhere, you don’t need tons of fancy equipment to start doing High Intensity Interval Training. It’s such a simple concept, it’s about going at maximum effort for a short duration of time immediately followed by recovery then you repeat what you did. It can be adapted to your custom space and time limits.
Not to be confused with a workout you do while reading a magazine or chatting with friends. It’s very short, but you’ll be working the WHOLE time. The only trade off is that this format offers seasoned exercisers a new challenge and will give new exercisers a faster way to see results. You’ll be hurting and gasping for air, but you’ll be anything but bored!