HIGH-INTENSITY INTERVAL TRAINING (HIIT) is a versatile format that allows condensed training times. You don’t need an hour for a practical HIIT session; 20 to 30 minutes of focused work is enough for the most well-conditioned exercisers.
High-intensity interval training (HIIT), characterised by brief intervals lasting from 20 to 90 seconds of vigorous cardiovascular exercises, has garnered significant attention as a time-effective alternative in recent years.
The rising popularity of home-based high-intensity interval training (HIIT) can be attributed to its ability to overcome many obstacles, such as time constraints and financial burdens associated with gym attendance. This form of HIIT entails engaging in training sessions at home, utilising uncomplicated bodyweight exercises.
What’s Most Important for HIIT Workouts
High-intensity interval training (HIIT) is a time-efficient exercise method that offers both speed and excitement due to its rigorous work-to-rest ratios. This approach is widely regarded as one of the most effective means of burning calories and achieving fitness goals. HIIT is a convenient means of integrating conditioning and strength training within a condensed time.
The Primary Benefits of HIIT Workouts
● Fat Loss
High-intensity interval training (HIIT) and conventional moderate-intensity exercise can decrease body weight and waist circumference.
● Metabolic Rate Is Higher for Hours After
Several studies have indicated that High-Intensity Interval Training (HIIT) can elevate metabolic rate for an extended period following exercise. Excess post-exercise oxygen consumption (EPOC), sometimes referred to as ‘afterburn’, refers to a quantifiable elevation in the rate of oxygen uptake after intense physical exertion.
HIIT is more than just a tool to make you lean; it can improve your overall health, too. HIIT reduces blood sugar levels and can reduce resting heart rate and blood pressure.
You do too much if you do more than two or three HIIT workouts a week because you’ll push yourself into overtraining if you go hard for every session. It is a pivotal component to allow sufficient time for proper recovery. Otherwise, it may lead to an inability to reach your desired intensity.
A 2019 study by Liverpool John Moores University found that high-intensity interval training (HIIT) is most effective in enhancing fitness levels when executed at intervals of 60 seconds.
Their study was between two widely used high-intensity interval training (HIIT) protocols, namely 60HIIT and 30HIIT. The interventions were conducted for six weeks, with a frequency of three sessions per week. The study population consisted of 26 individuals who were previously leading sedentary lifestyles. “60HIIT” refers to a high-intensity interval training (HIIT) protocol involving 6-10 intervals lasting 60 seconds each, followed by 60 seconds of rest. In contrast, “30HIIT” denotes a HIIT regimen with 4-8 intervals lasting 30 seconds each, with a rest period of 120 seconds.
During the six-week high-intensity interval training (HIIT) intervention, the investigators examined three distinct fitness metrics: aerobic capacity, arterial stiffness, and body composition, about the relative proportions of muscle and adipose tissue.
The study observed an enhancement in aerobic capacity during six weeks of 60HIIT. However, no significant variations were observed in the three measures for individuals engaged in 30HIIT. The implication is that the utilisation of 60HIIT is more favourable than 30HIIT due to its capacity to enhance physical fitness, while the latter fails to yield similar benefits.
To get the most out of HIIT, people need to get the timing right. Research showed that 30-second intervals with 120 seconds of rest meant your heart rate doesn’t stay up because 120 seconds is too long to rest.
