What Is Hiit Training?
High-intensity interval training (HIIT) is a hugely popular form of cardiovascular exercise that targets maximum fat loss by combining two of the most efficient fat burning methods! The first being High intensity training, which thoroughly pushes the body to its maximum effort in order to achieve muscular fatigue by using up most of the oxygen in your blood stream. The harder your muscles have to work, the more oxygen they require to stay strong and active. This oxygen usage is measured relative to one’s VO2 max, which is the highest level of oxygen your body is able to consume during exercise. When working out to such a degree you body closes in on the “after-burn effect”, whereby the body continues to consume oxygen (and burn calories) up to 48 hours post work out! The second method is also in the name itself, interval training, which alternates periods of intense training with periods of low intensity effort. Interval training boosts your metabolic rate significantly further than a steady workout of equal length. Interval training not only improves your metabolism and waistline, it also helps buuld lean muscle tissue faster than steady state training. Recent studies have indicated that completing as little as 27 minutes of HIIT three times per week has the same aerobic and anaerobic improvement as 60 minutes of steady state cardio five times per week. By combining these two methods of training, exercisers can maximise their potential for fat burning and muscle building through significantly short workouts!
Benefits Of HIIT Training
1. HIIT Increases Your Metabolism
High intensity with interval training rapidly speeds up your metabolic rate and this also gives you a boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve finished your workout.
2. Its Quick and Convenient
HIIT workouts can be done anytime and anywhere: either at home, in a hotel room, in a park or at a gym. And most are less than 30 minutes Who can’t spare that?
3. No Exercise Equipment Necessary
HIIT workouts generally only require the us of your body weight, since the focus is on getting your heart rate up and keeping it there. Some equipment can be purchased to vary your types of workout such as using skipping ropes or static bikes.
Who should do HIIT?
It is a beneficial form of exercise for absolutely everyone. With that being said, there are thousands of variations and different exercise routines you can try, some of which are listed below. if you are a beginner who has a low level of fitness you should commence with low impact HIIT training that involves less dynamic exercises. A fantastic beginners exercise routine can be found via our favourite workout coach and “lean in 15” extraordinaire Joe Wicks right here. If you have recently taken a long break from exercising, or are returning from a sports injury, these low impact exercises will help ease you back into the land of sweating without injuring you further.
How Much HIIT Should I Do A week?
Three sessions of HIIT a week is more than enough. As mentioned above, completing as little as 27 minutes of HIIT 3 times per week has the same effect as 60 minutes of steady cardio five times per week. Not only this, but the after-burn effect will ensure you are carrying your heightened metabolic rate for 48 hours post workout!
What HIIT Equipment Will I Need?
Gymboss Interval Timer
You can’t complete interval training without having timed intervals, and investing in a decent interval timer is a must! It is proven that timing your workout periods and rest or recovery periods give you better results. Gymboss Timers are programmable interval timers perfect for timing a single interval, or multiple intervals, and repeating them once or as many times as you wish. The reason we love Gymboss Timers are there incredible size, they’re tiny! You can clip it to your vest, tee, joggers, shorts without it hindering your workout.
FITBIT Charge 2
A HIIT workout should aim to alternate between short work intervals whereby you are aiming to achieve 70-90% of your max heart rate, and rest periods (60 to 65 percent max heart rate). To measure this reliably and ensure you are getting your heart rate high enough, you’ll need to invest in an efficient HR monitor, and you cannot go wrong with a Fitbit Charge 2.
There are many benefits to investing in a decent yoga mat if you’re serious about getting started with HIIT. You’ll quickly find that for the 25 or so minutes that you are exercising, you will be sweating buckets. If you are indoors or on a fabric flooring, this could get messy very quickly and a yoga mat provides a quick a easy cleaning process. Furthermore, having a gripped and padded exercise mat will ensure that you have increased grip while jumping, whilst experiencing less wear and tear on your joints.
Hydration is key! Proper hydration is extremely important to ensuring you have the endurance you need to make it through a Hiit workout, as well as helping you to recover afterward. Furthermore, it has been scientifically proven that Water can be really helpful for overall weight loss. It has zero calories, helps you burn more calories over time and may even suppress your appetite if consumed before meals. So get drinking!
Investing in a sturdy and reliable foam roller will seriously help you rid yourself of those slow post HIIT recoveries and lingering aches, pains and DOM’s that you will experience when starting out. Foam rolling also has an injury prevention aspect, and will help you limber up prior to completing a HIIT routine by lengthening the muscle fascia like a rolling pin. Your muscles will hate you to start with, but absolutely thank you afterwards! Trust us.