In the fitness domain, time is of the essence, especially for women with hectic schedules. This is why High-Intensity Interval Training (HIIT) has become one of the most popular forms of fatigue-busting workouts used by both professionals and amateurs to burn fat, improve your cardiorespiratory fitness, and build stamina in the minimal time possible.
What is HIIT?
HIIT is a training concept that consists of short bursts of maximum effort followed by short recovery periods. Unlike steady-state cardio (like a jog), HIIT elevates your heart rate while burning the most calories both at the moment and after your workout (because of the EPOC or afterburn effect).
Sample HIIT Workouts (20 Minutes)
Here is a simple HIIT routine that literally can be done anywhere!
- Warm-up: 3 minutes (i.e., jumping jacks, dynamic stretches)
- Work intervals: 30 seconds (running, burpees, jump squats)
- Rest intervals: 30 seconds (i.e., walking or light jogging)
- Repeat between 8-10 sets
- Cool-down: 2-3 minutes (ie stretches)
HIIT Benefits
1. Burns More Fat in Less Time – Numerous studies have indicated HIIT can burn 25-30% more calories than running on the treadmill (steady-state cardio), or simply give you the option of less time working out (example- 20 minutes of HIIT vs. 30-60 minutes of running on the treadmill).
2. Increased metabolism – Known as the afterburn effect when you increase your metabolism for hours post workout.
3. Improves Heart Health – Studies show improved aerobic or cardiovascular endurance and lowered blood pressure.
4. Preserves Muscle Mass – Aerobic exercise (or long cardio sessions), not HIIT, will cause you to lose lean muscle.
5. No Equipment Needed – You can perform HIIT workouts using body weight exercises (squats, push-ups, and mountain climbers).
Who should do HIIT?
- Busy professionals (HIIT workouts can be short and effective)
- People looking to lose weight (HIIT will maximize your fat burning potential)
- Athletes (speed and endurance)
- Fitness beginners (you can modify your intensity)
Safety tips
- Make sure you start with 2-3 sessions per week to avoid HIIT burnout.
- Listen to the body and modify your workout intensity if needed.
- Stay hydrated and have a meal before and after your workout.
To Wrap It Up
If you’re looking for fast results with minimum time commitment, HIIT is a perfect alternative. Whether at home, in the gym, or outside HIIT will provide maximum benefits in a minimum amount of time.
