What is HIIT Training & HIIT Training Benefits

HIIT (High-intensity interval training) According to a survey conducted by..

What is HIIT Training & HIIT Training Benefits

What is HIIT Training & HIIT Training Benefits

HIIT (High-intensity interval training)

According to a survey conducted by The American College of Sports Medicine. It’s one of the two top fitness trends for 2019 (the other being body weight training).

So what’s this type of training all about?

What is it with HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out. One hundred percent effort through quick, intense bursts of exercise.

Followed by short, sometimes active, recovery periods.

This type of training gets and keeps your heart rate up and burns more fat in less time.

A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage.

Causing your body to ask for more oxygen during recovery. 

This after-burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

Recovery phases

These high intensity intervals are followed by recovery phases. These can mean you coming to a complete rest or switching to a lower intensity exercise such as going from a sprint to a jog.

Recovery phases will vary in time length depending on the style of session you’re doing.

HIIT Health Benefits

Not totally convinced?

Here are some benefits of HIIT:

Build More Muscle and Maintain Muscle Mass Better! 

At the same time HIIT workouts stimulate the burning and using up of fat and calories. HIIT workouts also produce muscle building anabolic hormones. As such it can be a very effective way of developing lean muscle.

Surprisingly, HIIT workouts are actually better at building and maintaining muscle mass, while losing fat than regular sustained steady-state workouts as prolonged exercise can result in muscle being burned up and used by the body as fuel.

It can help regulate your blood sugar levels

Research conducted in Denmark showed that people with type 2 diabetes had better controlled blood sugar levels after 12 weeks of HIIT.

For people living with diabetes, this could make a huge difference to their lives, helping them to keep their blood sugar levels at a healthy rate.

It’s good news for people who aren’t diabetes sufferers, too. As regulating blood sugar levels helps to maintain energy levels and avoid that mid-afternoon slump.

Burns Lots of Fat

HIIT is renowned for burning lots of calories and fat. In fact, it reportedly burns 13 calories per minute by pushing the body to meet the demands of the heart’s maximum rate.

Opting for this type of training is great for those looking to lose fat. But should be balanced with a healthy diet that provides enough calories for sufficient fuel.

Strengthen your cardiovascular activity and boost your endurance

By pushing your heart rate and oxygen consumption during HIIT workouts. You’ll both strengthen and improve your heart and cardiovascular activity and oxygen intake.

Specifically, you will increase your body’s VO2 Max, which is the amount of oxygen a person can use per kg of body weight.

As such your overall stamina and ability to workout. Over time you will notice that you will need less and less recovery time.

Cons of HIIT

It’s not suitable for everyone

As HIIT training is so intense you must already have a basic level of fitness to take part. If you’re not used to exercising the workout could cause undue stress on your heart.

It can cause dizziness

If you’re alternating between standing and sitting at speed your blood pressure can drop quickly, making you feel dizzy. If this happens you should take a break until you feel ready to continue.

It can leave your muscles feeling sore

Whilst the exercises are only brief. Because you’re working at such a high intensity you can end up overexerting yourself and can run the risk of damaging your muscles.

Key Element

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort.

Not simply a higher heart rate.

There are many different approaches to HIIT. Each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals.

Different lengths of time for each interval, and different numbers of training sessions per week.

If you want to use HIIT to improve performance for a particular sport or activity. then try this:

Ready for a challenge?

Try your hand (or full body, rather) at HIIT Level 1.

The most beneficial use of this workout would be in conjunction with some loaded strength exercises.

However, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.

Be sure to give one hundred percent effort during the exercises. Repeat 3 days a week with the goal of completing it faster each time.

HIIT Workout 1

  1. High Knees (20 seconds work- 40 seconds rest) x 5 sets
  2. Plank Jacks (20 seconds work- 40 seconds rest) x 5 sets
  3. Burpees ( 30 seconds work- 60 seconds rest) x 4 sets


HIIT Workout 2

  1. Side Plank Walks (30 seconds work- 60 seconds rest)x 5 sets
  2. Jumping Lunges (20 seconds work- 40 seconds rest)x 5 sets
  3. Mountain Climbers (20 seconds work- 40 seconds rest)x 5 sets


HIIT Guidelines 

  • HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
  • Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
  • Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)
  • Always warm up and cool down for at least five minutes before and after each HIIT session.
  • Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
  • Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.
  • If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don’t just stop or else blood can pool in your extremities and light headedness or faintness can occur).


HIIT Guidelines

  • If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
  • HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.



This is the best cardio exercise for me it gets you quicker results without running on the treadmill for 40-50 minuets at one time.

You can fit it into a busy schedule for me it works and i hope it will work for you!

Daniel Messer, RNutr, CPT

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