5 Variety is the spice of life.
The only rule of HIIT is that you are going all out, you are pushing it to the max in the high interval sets. You could be running, cycling, jumping rope, jumping on a trampoline anything goes. You can also do it anywhere. Find some great exercises online and do it at home, in the park, at the gym. You choose and you lose, fat that is. Remember, if you aren’t pushing it to your max, you won’t see the results.
4 Burn calories and fat during recovery.
Going “all out” and pushing yourself slightly beyond your comfort zone for that day in the intervals helps deliver fuel and oxygen to muscles more effectively, burning fat and calories just like endurance exercises. In a high intensity set you go beyond the upper end of your aerobic zone burning calories as you recover from the burst. Some research even suggests that HIIT burns more fat, so you don’t risk losing muscle you worked hard for in strength training. That means you’ll lose the stuff you work to get rid of anyway.
3 Boost cardiovascular fitness.
Because HIIT works in the upper end of your aerobic zone you push your heart and lungs to work at their best. When you work them out like this regularly, they will improve. Pushing it as hard as you can will get you in the zone to build upon that cardiovascular fitness for a healthy heart. In a study, healthy subjects were able to improve their cardio capacity by 13% in 7 HIIT sessions over 2 weeks. HIIT helps the ticker stay in time.
2 Same benefits as long distance training.
Studies of young healthy college students have shown HIIT produces the same benefits as long duration endurance training. Scientists are still researching the effects of this type of training but they can say that HIIT stimulates the same cellular pathways as a distance runner or cyclist. These pathways stimulating produce the results in physique. Look like a marathon runner without taking 4 hours to run 20 miles, and also not having to run 20 miles.
1 Half the Time.
If you ever wanted more efficiency from your workout here it is! The most common complaint or reasons for not fitting in exercise is not enough time. HIIT allows no excuses. If done correctly, using the Tabata method, you can burn the same calories you would jogging for an hour in just minutes. Tabata sessions are 8 sets of 20 second high intensity bursts with 10 seconds active recover between.
Warming up and cooling down are extremely important in HIIT. Don’t stop abruptly and listen to your body. You are pushing yourself out of your comfort zone without going beyond your limit. You have to know your body really well to learn where that limit is. As always, if you feel dizzy or cannot catch your breath, please take a brake and recover. Although HIIT is very effective if done correctly, you need a strong foundation, mentally and physically to get there. Many people are prone to injuries because they rush into this type of training before they are ready.