High-Intensity Interval Training (HIIT) is an ideal workout for busy people because it can be done almost anywhere, needs little or no equipment, and provides a lot of exercise benefit in a relatively short amount of time. It is also a great workout for supporting weight loss and boosting overall health and wellbeing.
A HIIT workout consists of short bouts of extremely high exertion exercise alternated with short bouts low exertion exercise or rest. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more. The number of sets completed can vary from 3 to 15 or more. No matter how many sets you choose to do, or how long you rest between each exercise, the key is to bring everything you've got to the exercise portion of the workout.
The HIIT workout method can be used with either cardio or strength exercises. An example of a cardio HIIT workout could be alternating running at maximum speed with walking. An example of a strength HIIT workout could be rotating through a variety of rigorous strength exercises such as squats, burpees, push-ups, lunges, etc. with a short bout of rest between each. The key is, whatever activity you choose, do it hard and fast. It isn't supposed to be easy! To protect against injury, it is important to start each workout with a good warm-up and end with a cool-down. For those choosing to do longer sessions it is recommended that HIIT only be done 2-3 times a week, so the body has at least 24 hours to recover between sessions. Moderate steady-paced cardio or strength workouts could be done on the remaining days.
There are many benefits of a well-designed HIIT program. In a 1994 study at Laval University, scientists compared a 15-week HIIT program to a 20-week endurance-training program. After taking muscle biopsies and body fat measurements they found that the HIIT program was more effective at stoking up the body’s metabolism, which resulted in greater fat loss. HIIT workouts keep burning calories at a higher level long after the workout is completed. MIT found insulin sensitivity was improved by 6 percent with HIIT workouts and the journal BMC Endocrine Disorders found that just 12 15-minute HIIT sessions improved the insulin sensitivity of overweight participants by 23 percent. An overview of a variety of studies shows that HIIT programs result in less body fat, improved blood pressure, and improved glucose and insulin levels in the blood.
If you are interested in adding HIIT to your exercise regimen, here are some routines to help get you started: Free Workout Videos (fitnessblender.com)