What is High-Intensity Interval Training?
HIIT is a combination of short intense workouts and recovery periods with low intensity. It is, perhaps, the fastest way to exercise.
A typical HIIT workout lasts between 10 and 30 minutes.
Even though the workout is short, it can provide health benefits comparable to twice the intensity of moderate-intensity exercises.
It is possible to do sprinting, biking or jump rope, depending on the activity.
A HIIT workout could include 30 seconds of fast cycling against high resistance followed by several minutes slow cycling with low resistance.
You would consider this one round or repetition of HIIT. Typically, you would complete 4 to 6 repetitions per workout.
Based on what activity you choose, and how intensely you exercise, the time it takes to recover and exercise will differ.
No matter how you implement it, high-intensity intervals should include short bouts of vigorous exercise that increase your heart rate.
HIIT not only provides the benefits of longer-duration exercise but in a shorter time frame. It may also have unique health benefits.
HIIT can burn a lot of calories in a short amount of time
You can burn calories quickly using HIIT
One study looked at the calories burned by HIIT, weight training and running for 30 minutes.
Researchers found that HIIT burns 25-30% more calories per hour than other types of exercise.
This study showed that HIIT repetitions consisted of 20 seconds maximum effort followed by 40 seconds rest.
This means that participants only exercised for 1/3 the time as the running and biking groups.
Each session took 30 minutes to complete in this study. However, HIIT workouts are often shorter than traditional exercises.
This is because HIIT can help you burn the same calories while exercising less.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of group fitness in Tampa, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!