The Ultimate Guide to High Intensity Interval Training

High Intensity Interval Training – or HIIT as it’s commonly known – is a hugely popular form of exercise.

In a nutshell, it’s a dynamic workout that combines short bursts of intense exercise with periods of rest or lower-intensity exercise.

HIIT training can take many forms. It can involve cardiovascular workouts or resistance workouts – or a combination of the two. And it can be incredibly straightforward. Running up a flight of steps and walking back down repeatedly is a great example of HIIT.

It’s the interval that’s the crucial thing. That brief period that allows you to catch your breath and ready yourself for the next exertion.

Whether you are a fitness enthusiast or a beginner looking to get fit, HIIT offers numerous benefits.

In this Ultimate Guide, we’ll tell you all you need to know about HIIT training. We’ll explore it’s origins and benefits. And we’ll address the most common questions about this popular training method.

Ready?

Let’s go.

HIIT training goes back to the early 20th Century and athletic training programs.

However, it became massive in the 1990s thanks to Japanese researcher Dr. Izumi Tabata. He brought HIIT into the limelight following his groundbreaking study on its effectiveness.

Tabata’s research demonstrates that short bursts of high-intensity exercise followed by brief rest periods can significantly improve both aerobic and anaerobic fitness.

Since then, it’s become a staple in gyms worldwide.

If you want to maximise your results in a shorter amount of time, HIIT training is your wing man.

One of the main reasons HIIT training is so popular is due to its suitability and uncomplicated nature.

It can be performed indoors or outdoors. In a gym or in a park. In your house or in your back garden.

Moreover, it’s suitable for most. From beginner to advanced athlete…

• Beginners: Just starting out? No problem. Simply adjust the intensity and duration of the intervals to suit your level of fitness.
• Busy professionals: The efficiency of HIIT makes it ideal if you’re pushed for time.
• Weight loss seekers: Want to shed a few pounds? You can benefit from HIIT’s high calorie burn and fat loss.
• Athletes: Many athletes incorporate HIIT into their routine to improve speed, endurance, and overall performance. It’s a powerhouse workout.

As with any new form of exercise, we always advise you to consult your doctor before starting out. Especially if you have any pre-existing health conditions.

HIIT offers plenty of health benefits. Let’s take a look at the most prevalent:

1. Efficiency: HIIT workouts are typically shorter than traditional workouts. They usually last between 20 to 30 minutes. But that’s not cause for concern. The intensity ensures you still burn a significant amount of calories.
2. Improved cardiovascular health: HIIT can certainly improve the health of your chest engine. It increases your heart rate and promotes better blood circulation. Winner.
3. Enhanced metabolic rate: Intense bursts of activity can boost your metabolism. So you can burn calories even when your workout has ended. Burning calories while resting? Now we’re talking.
4. Muscle building and retention: HIIT can help build and maintain muscle mass. Especially when you combine it with strength training.
5. Fat loss: HIIT is a Tyrannosaurus when it comes to burning fat. Enough said.
6. Improved VO2 max: VO what? Sounds more like a haircare product. Actually, VO2 max is the maximum amount of oxygen your body can use during exercise. And HIIT can improve it. Have your ears perked up yet?

Right. Let’s answer some of the most frequently asked questions about HIIT training.

Here goes…

Simple answer. Yes.

In fact, HIIT training is highly effective at burning fat. The intense bursts of exercise elevate your heart rate and boost your metabolism.

This leads to increased calorie burn during and after your workout.

Studies show that HIIT can help reduce body fat more effectively than traditional steady-state cardio exercises.

Burn, baby, burn. Calorie inferno.

It will, but in a positive manner. Especially when you pair it with strength training exercises.

Sprints, box jumps, burpees. Your fast twitch muscle fibres will be twitching like crazy. Hence interval training can stimulate muscle growth and improve muscle endurance.

Better yet, the afterburn effect of HIIT helps your muscles recover and grow. That’s because your body continues to burn calories and repair muscles after your workout.

This is a question we get asked quite a lot. So let’s set the record straight.

As you now know, HIIT is primarily known for its fat-burning capabilities. However, there are scenarios where you might experience weight gain.

But… if your weight does go north, don’t panic. HIIT can lead to muscle gain. And that may show as an increase in weight on your scales.

Now. There is another reason why you may gain weight. But it’s nothing to do with HIIT training.

As we’ve alluded to in other blogs, diet plays a massive role in your success.

If your calories in are significantly greater than your calories out, all the HIIT in the world won’t make a difference.

And you will gain weight.

So count those macros—and make those macros count.

This is a slightly controversial topic. HIIT and running both have their merits. And ultimately, it’s down to personal preference and fitness goals.

Let’s take a closer look.

Calorie burn – HIIT tends to burn more calories in a shorter amount of time compared to running.

Fat loss – HIIT can be more effective at targeting that stubborn fat around your abdomen.

Muscle retention – HIIT helps preserve and build muscle mass. Conversely, steady-state running might lead to muscle loss if you don’t combine it with some form of strength training.

Time efficiency – HIIT workouts are usually shorter. Ideal if you have a busy schedule.

To get the best of both worlds, you might consider alternating the two.

High Intensity Interval Training is a powerful and efficient way to improve your fitness, burn fat, and boost your overall health.

It’s versatile. And it’s effective. So it’s suitable for people of all fitness levels.

Moreover, it’s time efficient. And if there’s one thing we could all do with a bit more of, it’s time.

Achieving your fitness goals faster? Yes, please.