HIIT - What it is & Why you should be doing it

High Intensity Interval Training - HIIT

Optimal muscle building & optimal muscle retention combined with fat loss and increased calorie burn 

What is it?

HIIT is a training technique which requires 100% effect through quick, intense bursts of exercise which is then followed by short recovery periods. HIIT alternates between thorough short spurts of exercise and low intensity exercise. This form of training gets and keeps your heart rate up and burns more fat in a shorter time period. HIIT workouts enhance the body's need for oxygen during maximum effort. This creates an oxygen shortage and leads the body to want an excess amount of oxygen during recovery. 



As an extra bonus to HIIT, there is an after-burn effect known as EPOC. This stands for excess-post exercise oxygen consumption. EPOC is the reason why high intensity workouts burn more fat and calories than regular weight training or aerobic exercise.EPOC speeds up your metabolic rate which translates into a metabolic boost for up to 48 hours post your HIIT workout. This means that once your HIIT workout is complete, your body will continue to burn fat.

Additional Benefits of HIIT:

~ Increased Aerobic Capacity: Your oxygen uptake (amount of oxygen your body can use) is increased, therefore your overall aerobic capacity can increase faster with HIIT than with low intensity endurance exercise

~ Increased Lactate Threshold: The ability of your body to handle increased lactic acid buildup in your muscles increases

~ Improved Insulin Sensitivity: Your muscles more effectively suck in glucose, rather than the glucose ending up in your fat stores

~ Quick & Convenient: HIIT workouts do not require a gym or lots of time. HIIT workouts can be performed anywhere - your living room, the park, at the gym, on the beach or even in a hotel room. Time wise, 30 minutes or less is the average duration of HIIT workouts so there are no excuses!

~ No Equipment Necessary: HIIT workouts do not require dumbbells, medicine balls or weights. As HIIT workouts focus on getting and keeping your heart rate up, the only thing essential for this form of exercise is your body weight.



Sample HIIT workout 1:
*Note, HIIT workouts should begin with a 3-5 minute warm up and a 3-5 cool down to prevent dizziness, nausea and muscle tear

• 30 seconds sprint
• 60 seconds walk/slow jog

For this HIIT workout, aim to complete 5-10 rounds. This HIIT workout has a work/rest ratio of 1:2. For those well trained athletes with high fitness levels, aim to complete this workout with a 2:1 work/rest ratio (30 seconds sprint and 15 seconds rest). This HIIT can be performed in any sports. Swimming is a good alternative as it has lower impact on your joints than running.

Sample HIIT workout 2:
*Note, HIIT workouts should begin with a 3-5 minute warm up and a 3-5 cool down to prevent dizziness, nausea and muscle tear

• 50 crunches
• 40 jump squats
• 30 push-ups
• 20 split jumps 
• 10 tricep dips
• 30 seconds burpees

For this HIIT workout, perform each exercise with a 30 second rest/recovery period in between. Ensure you give 100% effort for the duration of each exercise.

Keep training people,
Georgia