High-intensity interval training involves a form of workout that alternates between intense bursts of activity and fixed periods of less-intense activity. A good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. You can repeat that 3-minute interval five times for a fat-burning workout.
HIIT workouts burn anywhere from 6-15 percent more calories compared to other workouts. This is because the calories you burn after you exercise.
What are the top benefits of High-Intensity Interval Training?
- Ideal even when you have a busy schedule
Super-efficient HIIT is the just what you need when you have a busy schedule. You can get into this workout during your lunch break as well! You can certainly get in shape fast with this workout. You just need 15 minutes of interval training to enjoy results.
As per a 2011 study presented at the American College of Sports Medicine Annual Meeting, you just need 2 weeks of high-intensity intervals to improve your aerobic capacity as much as 6 to 8 weeks of endurance training.
- Ability to burn more fat in a short amount of time
You can certainly burn a good number of calories during a HIIT workout. Apart from that, the effect of the intense exertion kicks leads your body’s repair cycle into hyperdrive. This means that you burn more fat and calories within a day after a HIIT workout.
- Making your heart healthy
By default, you do not tend to push into the anaerobic zone. However, extreme training produces extreme results. As per a 2006 study, after 8 weeks of doing HIIT workouts, subjects might bicycle twice as long as they could before the study. You can go for it while maintaining the same pace.
- Zero-equipment training
HIIT is a zero-equipment training. Running, biking, jumping roping, and rowing all work great for HIIT. You certainly don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. When you use equipment like dumbbells, it might make HIIT less effective. This is mainly because your focus should be on pushing your heart to its max rather than on your biceps.
- Helps you to Lose Weight and not muscle
Most of you are already aware that it is really difficult to not lose muscle mass along with fat. It is true that steady state cardio seems to encourage muscle loss. However, both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles at the time of ensuring most of the weight loss comes from fat stores.
- An increase in your body metabolism
HIIT stimulates the production of your human growth hormone (HGH) by up to 450 percent during one day after you finish your workout. HGH is not only responsible for the increased caloric burn but also slows down the aging process.
- Can be done anywhere
You can carry on with it anywhere anytime! It is a simple concept after all. You can go at maximum effort for a short period of time followed by a recovery period and repeat. You have any restrictions here, whether space wise or time wise.
- Provides you challenges as well
This format offers seasoned exercisers a new challenge and new exercisers a fast way to see results. You need to keep in mind that though painful, this format is not boring!
- Try to set up your HIIT Weight Loss Program
Before starting an exercise program that involves high-intensity activity, you should be sure that you are healthy enough for challenging activity. You might be working very hard. So, you should check with your doctor to be sure that you are in good health.
You might need a recovery day at a later stage. Try not to do back-to-back HIIT workouts to lose weight. This could actually make the whole weight loss workout plan less effective.
You should also be well-equipped with a stopwatch. It is a good method for monitoring your workout intensity. A heart rate monitor works best. If you don’t own a monitor, you can use perceived exertion or take your pulse manually.
What are the interval workouts for weight loss?
Intervals can be defined as short periods of time. At the time of doing an interval workout, you should have short periods of hard work with short periods of easier work. The cycle of rest is usually repeated several times in the course of an interval workout.
Usually, exercise physiologists used work intervals that lasted a couple of minutes. This is followed by rest intervals lasting three minutes.
You can also try to adjust your intervals if necessary. The shorter the interval time, the more intense it should be. Intensity is the key here. So, longer intervals are not always better.
Thus, this workout is great for toning butt and thighs. It is also great for building endurance and burning fat. High-intensity interval training (HIIT) helps to build coordination, balance, and control over your own body. This workout tends to be highly dynamic, functional and varied.
It can be concluded that high-intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. HIIT is great if you have a limited amount of time to work out. This form of interval training burns more calories than jogging on a treadmill for an hour.
Through interval training, your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles when you are in the resting period.