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What Is High-Intensity Interval Training? Here Is What You Need to Know

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Our Summary and Answer:

 

High-intensity interval training has many benefits, such as improved endurance and stamina, increased oxygen flow in your body, improved immune system function, and protection against chronic diseases. You can do HIIT workouts with any type of exercise and make them challenging by changing the intensity of the intervals.

 

So, you’ve heard about high-intensity interval training, but what is it? High-intensity interval training (HIIT) has been around for a while now.

 

It’s got a lot of different forms, but the general idea is that you do intense exercise for short periods and then rest or cool down before repeating the sequence.

 

This article will look at what HIIT is, why you might want to try it out, and some of the different available styles.

 

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What Is High-Intensity Interval Training?

HIIT, or high intensity exercise is also sometimes referred to as burst training or sprinting interval training. Basically, instead of exercising for an extended period at one time (like an hour or more), you would do shorter bursts of exercise, alternating with periods of rest.

 

The high-intensity part means that you’re going to give it your all and push yourself as hard as you can for those bursts of time, while the intervals mean that there will be short rests in between each shot.

 

Most HIIT workouts are designed so that you can fit them into a short amount of time. This is great if you’re busy and on the go or want to get in some exercise when your schedule doesn’t allow for a longer workout.

 

Why Would I Want to Do High-Intensity Interval Training?

Now that you know what high-intensity interval training is, you probably want to know why you might want to do it. There are lots of reasons that you might want to consider this type of training.

 

#1 - It's A Time-Saver

High-intensity interval training does not take long. You don’t spend hours as you do with longer, more traditional workouts. So, this is an excellent option if you are short on time or want to fit fitness around your schedule.

 

#2 - It Burns Calories and Helps with Fat Loss

When you do high-intensity interval training, it burns a lot of calories and helps with fat loss. This is because your body works harder during this time and has to work harder afterward to recover.

 

#3 - It Improves Your Fitness Level

You can burn more calories and lose more weight using HIIT than using a lower-intensity exercise program because you are working harder. In addition, your body is working harder afterward to recover. So, this can help improve your fitness.

 

#4 - It Helps with Endurance And Stamina

You can boost your endurance and stamina by doing high-intensity interval training. This type of exercise helps to improve the oxygen flow in your body, so when you do traditional workouts, you have more energy for them.

 

#5 - It Helps to Reduce Your Risk of Disease And Illness

When you do regular and intense workouts, you are stimulating your immune system. This means that your immune system is stronger when you do regular exercises, and you are more resistant to illness.

 

#6 - It Helps to Prevent Chronic Diseases

HIIT can prevent chronic diseases. This is because it boosts your metabolism and helps to keep your body healthy so that you don’t get sick.

 

#7 - You Burn More Calories After Your Workout Is Over

You will continue to burn more calories even after you’re done working out because of the afterburn effect that happens with HIIT. Your body still works to recover, which means that you will burn more calories than you would by doing a regular workout.

 

#8 - Your Body Builds Muscle Tissue Without Getting Too Big

Because your muscle tissue grows during recovery, you won’t become bulky like some other types of intense workouts might make you. HIIT will help you to tone your muscles instead of bulking them up.

 

#9 - You Can Fit Your Workouts into Your Schedule Easily

You don’t need a lot of time to do HIIT workouts. You can easily fit these into your day or your schedule, so this makes it an option for anyone who is busy and on the go.

 

#10 - You Can Exercise Anywhere

You can do these workouts anywhere and at any time, even when you’re on the road or traveling. So, this makes them an excellent choice for people who are often busy and on the go.

 

#11 - You Can Easily Build Up Your Intensity

You can step up your game when it comes to high-intensity interval training by working harder during the intervals and resting for shorter periods. So you can build up the intensity level for these workouts if you want to challenge yourself more or if that’s your goal.

 

#12 - You Can Do HIIT With Any Exercise

You can do HIIT with any exercise, so you don’t have to limit yourself, and it’s easy to switch things up when you get bored. You can also add in other workouts or exercises if you want a more well-rounded fitness routine.

 

#13 - You Can Challenge Your Muscles in Different Ways

You can challenge your muscles in different ways when you do HIIT. This is because you are pushing them harder but then giving them time to recover so they don’t get used to the same type of workout. So, this is good for challenging your muscles and keeping them in top shape.

 

#14 - You Can Make HIIT Easier or Harder

You can make HIIT easier or harder by increasing or decreasing the intensity of your intervals. You can also extend the length of time you are working out for any break, giving you more options with this type of workout.

 

#15 - It's A Great Choice When Traveling

You can do this type of workout when you’re traveling, so it’s an excellent option for anyone who is often going on vacation. So, no matter where you are or where you go, you can squeeze in high-intensity interval training and get your workout done while you’re away from home.

 

What Are Some High-Intensity Interval Training Exercises? Here are 19 Exercises

Now that you know some of the benefits of HIIT, you might be interested in trying these workouts for yourself. You can do high-intensity interval training with any exercise, and here are a few examples:

 

#1 - Sprinting

You can make sprints to get your heart rate up quickly. You can try this on a track or complete your course outside on the field.

 

#2 - Cycling Or Using an Elliptical Trainer

You can use a stationary bike or an elliptical trainer for these workouts. This will give you a great cardio workout that will help your heart and work different muscles.

 

#3 - Boxing

Boxing is another way to get your heart rate up, as are martial arts or MMA training. Again, this can be something you do alone, but if you enjoy this type of workout, it might be fun to join a class or find a workout buddy who wants this type of training.

 

#4 - High-Intensity Interval Training with Weights

You can get a high-intensity interval training workout with weights, which is also called HIIT gym workouts. This will work your muscles and get your heart rate up while using resistance training to tone the different muscle groups in your body.

 

#5 - Rowing Machines or Other Cardio Machines

You can do this work out with other cardio machines, such as rowers or cross-country ski simulators. These low-impact workouts provide a great way to get your heart rate up and give you excellent full-body training.

 

#6 - Power Walking

You can go for power walks, where you walk fast and lift your knees high to move quickly. This is always an excellent choice for interval training because it’s easy to do anywhere; all you need is a good pair of walking shoes.

 

#7 - Kettle Bell Swings and Other Resistance-Training Exercises

You can do kettlebell swings to get your heart rate up. This type of resistance training focuses on the posterior muscles but still works the legs and butt. You can also try squats or lunges or any other resistance-training exercises for this type of workout.

 

#8 - Jumping Exercises

You can jump up and down to get your heart rate up. This is an excellent choice for HIIT exercises because it doesn’t require any special training or equipment, and anyone can do this type of workout anytime. You can also try jumping over small objects, like a line of pillows on the floor, to give yourself more of a challenge.

 

#9 - Using Your Body Weight

You can use your body weight to do squats, lunges, pushups, and other exercises. This is another type of resistance training that focuses on the lower part of the body. You don’t need any equipment with this option either, so it’s simple to squeeze in a HIIT workout when you’re on the go.

 

#10 - Core Exercises

You can do high-intensity interval training with core workouts. This will work the abs and the obliques and give you a strong core that looks great in a swimsuit or other type of workout gear. You can work your way up to one hundred crunches during each workout.

 

#11 - Jumping Jacks

You can practice HIIT with jumping jacks, another entire body exercise that gets your heart rate up quickly. Again, you don’t need any equipment or room for this exercise; all you need is a little bit of space in front of you to do the jumping jacks.

 

#12 - Swimming

Swimming is a great way to get your heart rate up, and it’s also another form of resistance training that works the entire body. This creates lean, long muscles that look great when you’re wearing a swimsuit during the warmer months. In addition, you can do high-intensity interval training with swimming by sprinting in between laps.

 

#13 - Mountain Climbers

Mountain climbers are another great HIIT gym workout that works the legs and abs. If this proves to be too tricky during a HIIT workout, you can try doing pushups on your knees. This exercise is a tough one, but it’s worth it because of how effective it can be at toning your body after a few weeks of doing this exercise.

 

#14 - Step Ups

Step-ups are another great option. You can do step-ups onto a sturdy chair or bench to get your heart rate up quickly and target your quads, hamstrings, and glutes all at once during a HIIT workout. Again, make sure that you have a bench or bench-like surface to do this exercise on.

 

#15 - Planks

You can plank during a HIIT workout, another simple move that will work the abs and thighs. Again, keep your body straight, like you’re trying to make a flat line with only your head and feet touching the ground. This option also works the arms and shoulders, so it’s a great way to get your entire body in shape.

 

#16 - Lateral Jumps

Lateral jumps are another option for HIIT exercises. All you do here is stand with your feet shoulder-width apart and jump sideways repeatedly. This works the glutes and legs and gets your heart rate up quickly. You can also try jumping side to side over objects like couch cushions, which will make the HIIT workout more challenging.

 

#17 - Burpees

Burpees is another form of HIIT exercise that works the legs, hips, and chest. You jump up into a plank position for this option before jumping your feet back into a squatting place.

 

Then, you jump your feet up to the hands and into a pushup position. You can try different variations of this exercise by jumping up onto a sturdy bench or with additional squats during the training.

 

#18 - Squat Jumps

Squat jumps are another great HIIT workout for anyone looking to get their heart rate up quickly. All you do here is jump straight up and then switch your legs in the air before landing back in a squatting position. Then, repeat this exercise as many times as possible within the same set.

 

#19 - Burpee with Pushups

Burpee with pushups is another great HIIT gym workout that you can try if burpees prove to be too difficult. This option still works the legs and hips but also targets the shoulders and triceps as well. For this exercise, start in a standing position before dropping down into a squatting place.

 

Next, go into a plank position before lowering the hips to get into that squatting position again. Finally, jump your feet back up to the hands and stand up. Do as many repetitions as possible of this exercise during the same set without rest in between.

 

Frequently Asked Questions

Can I do 15 min HIIT every day?

HIIT is not recommended with every single workout. For example, if you are doing strength training on the same day as HIIT, it is best to do your HIIT after your strength training session. This will allow your muscles to recover before they are asked to perform at high intensity again, leading to injury.

 

Is it OK to do HIIT every day?

It is not recommended that you do HIIT every day because it is recommended that you do strength training every day. There needs to be time for muscles to repair themselves, which can’t happen if they are constantly being worked out.

 

Final Thoughts

HIIT is a powerful way to get in shape and lose weight. But it can be challenging for people who aren’t highly motivated or confident about their fitness levels to start this workout routine.

 

If you haven’t tried high-intensity interval training yet, give it a try! We hope this article has helped you learn more about HIIT and why it can help you get in shape quickly.

 

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