High intensity interval training, or HIIT, is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. An example might sprinting for 30 seconds and then jogging or walking for 1 minute, repeating this workout routine numerous times. Because HIIT workouts are very intense, they generally last a shorter period of time, usually about 6-20 minutes. HIIT briefly pushes you beyond the upper end of your aerobic exercise zone as compared to traditional steady-state exercise (where you keep your heart rate within your aerobic zone). Therefore HIIT offers benefits that steady-state exercise doesn't.
- HIIT is far superior when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can take in during exercise. Over time your cardiovascular system becomes more efficient so you body doesn't have to work as hard during exercise or rest making any activity easier to do.
- HIIT is time-efficient for those who don't have a lot of time for exercise. It's an ideal workout for a busy schedule, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event.
- Equipment is not necessary for a HIIT workout. Although running, biking, and jumping rope are great, you don't need equipment to get your heart rate up fast. You can incorporate exercises such as high knees, fast feet, jumping lunges, burpees, jump squats or anything plyometric.
- Following the HIIT protocol means you can workout anywhere. If the weather is beautiful, take your workout outside. If you don't feel like driving to the gym or maybe you are traveling for work, workout at home or in the hotel room. And if you ever run out of ideas or need more variety, hire a personal trainer for a few sessions. The sky is the limit for putting together your HIIT exercise program so you will never get bored.
- The more vigorously you exercise, the more calories you'll burn. Even if you increase intensity for just a few minutes at a time, according to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.
With these benefits also come some challenges. HIIT is a very intense workout and should be modified for beginners. If you are starting out, find a personal trainer that can guide you slowly. Also, due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT per week, allowing at least one full day of recovery between training sessions.
Adhering to an exercise routine can be a challenge, but creating a schedule can help you stay on track. The American Academy of Orthopedic Surgeons suggests how to create a workout schedule:
