If you have been following any physical fitness accounts on social media, you’ve likely seen people sweating buckets during short, high-energy workouts. The sweat pouring off their bodies is a clear indication that they have pushed themselves to the extreme. What you are witnessing is HIIT (High-Intensity Interval Training).
Aside from the hype, it can really be a game-changer and jump-start your body’s fat-burning furnace. Aside from the calorie burn, HIIT is also great because it can produce results with less time expenditure – great for squeezing effective workouts into chaotic schedules. In this article, I’ll walk you through the what and why of HIIT.
What Is HIIT?
At its core, an HIIT workout is about alternating bursts of intense effort with short recovery periods. It’s like running as fast as you can for 30 seconds, then walking for a minute, and then repeating this pattern. HIIT does not refer to a specific exercise, but rather, the manner in which you do it.
For example, if you are a cyclist, you can apply the same HIIT principles by sprinting at 80-90% maximum effort (high cadence on a big gear) for 2-4 minutes, then the next 2-4 minutes doing an easy spin recovery. You can apply the same principles to almost any workout you enjoy. Alternating short bursts of high intensity with similar intervals of recovery.
The “high-intensity” portion of the workout means pushing yourself to about 80-90% of your maximum effort. It’s the level of exertion where talking becomes difficult. The entire HIIT workout session usually lasts 20-30 minutes. Studies have shown HIIT delivers the same benefits as longer, more moderate workouts in less time. A half-hour workout with the same benefits as ninety minutes on a treadmill? Where do I sign up?
Great for Beginners
Starting out with a HIIT workout might seem intimidating, but as mentioned above, it’s easy to incorporate into workouts, exercises, and activities you already know and enjoy. Keep in mind that the “HIIT” aspects of your workout sessions are scalable – you control the intensity, so as a beginner, you can modify it easily.
First off, benefits are real. HIIT boosts your metabolism for hours afterwards, helping burn fat throughout your day – even if you’re sitting at your desk or watching Netflix. Studies from the American College of Sports Medicine show it improves heart health and builds endurance.
As far as weight loss, an article published in the 2019 British Journal of Sports Medicine found HIIT torches more fat than traditional cardio workouts. I can also vouch for HIIT. I recently used it to drop 20 pounds. This type of rapid weight loss is possible and realistic. But one of the most significant benefits for beginners is that these rapid results keep you motivated!
How to Get Started Safely
As with anything posted on this blog, make sure you chat with your doctor before you get started, but this is especially true if you have heart issues or injuries. These exercise routes will push you to the limit, so make sure your body can handle it.
Start with basics: Begin with a 5-minute warm-up, a light treadmill jog to get your blood flowing. Your workout structure should be 20-30 seconds of high-intensity exercise, 40-60 seconds of recovery, and repeat for 8-10 repetitions, followed by a cool-down. Total time: 20 minutes. There are free apps available to help (like Interval Timer) that will beep at interval changes. It’s also a good idea to track your progress in a notebook. When beginning, you should aim to do these HIIT workouts 3 times a week, with rest days in between.
Common Newbie Mistakes
Overexertion – going too hard too soon.
Hydration and Nutrition – hydrate, eat a snack like a banana pre-workout
Injury – listen to your body – soreness is normal; sharp pain is not.
Avoid boredom by mixing up your workouts – try calisthenics, running, cycling, stairs, and more.
Finale
HIIT isn’t about achieving that perfectly timed workout – precisely hitting every interval beep. Like fitness in general, it’s about showing up every day and ringing that bell. If you stick to the workouts, you will notice results within 2 weeks – increased energy and looser-fitting clothes. Remember, fitness is personal. What works for me may not work for you. Find what fits for you.
