What is HIIT?
High Intensity Interval Training, or HIIT, are workouts that utilize multiple exercises performed in short bursts of high intensity. There is typically a short rest period between exercises and each workout can be performed multiple times. The rules for HIIT workouts are loose, not to be confused with Tabata workouts, which have a specific set of rules. Because of the loose rule structure, HIIT workouts are extremely popular, especially quick body weight ones that promise all day metabolism boosting benefits.
Benefits of HIIT Workouts
1. Can be accomplished effectively in a short period of time
Popular workouts range from 6 minutes to 30 minutes. Of course, the longer the workout, the more calories burned, but benefits are earned from the shorter workouts as well–as long as the intensity is high!
2. Most HIIT workouts do not require any equipment
Body weight exercises are some of the most effective movements regardless of the type of workout they are utilized in, but body weight exercises combined with HIIT will have your body burning. Plus, no set up or equipment makes your HIIT workout that much easier to fit in to your lifestyle.
3. They are proven effective at revving your metabolism all day long
Forcing your body to work at a high intensity actually creates excess post-exercise oxygen consumption, or EPOC. You can read more about it here, but basically your body is working all day to make up the oxygen deficit that was created during the intense workout. So don’t skimp on the intensity!
Keys for Effective HIIT Workouts
1. Focus on form
Never sacrifice form for sake of reps or intensity–that only leads to injuries, stopping your progress in it’s tracks. If you are a beginner, be sure to start with simple movements and focus on form. You’ll be surprised at how quickly you can progress if you stay consistent.
Intensity is everything in HIIT workouts, without it your not reaping the benefits of the whole HIIT package. Find the fine line between form and intensity.
3. Know your level
Many HIIT workouts go for time–but some go for reps. Timed workouts are a better bet, because they are adaptable to each individual’s level of fitness. You can track your own progress by counting how many reps you get done in a segment and comparing those numbers as you progress over the course of time.
Are You Ready to HIIT it?
Try one of these HIIT workouts to get started today! They are leveled to get you started (one dot=easiest) and have keywords so you know what the workout focuses on. Click to see them larger. Have fun, get fit, use HIIT!