In the field of health and athletics, high-intensity interval training or HIIT is performed by some people as a form of a cardiovascular exercise. Also, called sprint interval training, HIIT is also a sort of interval training, which involves strategy alternating brief periods of intense anaerobic exercise, along with less-intense moments of recovery.
HIIT gives several benefits to a person. The workout offers enhances athletic capabilities and improved glucose metabolism, which suggests that a person’s risk of having medical conditions like diabetes mellitus will be reduced. In addition, HIIT can also contribute in the management of hyperlipidemia and obesity, along with improving the mass of muscles and bones.
HIIT has many variations and one of them is Tabata Method. According to Mercola Fitness, Tabata Method involves 20 seconds of “all-out drop-dead effort” and then followed by 10 seconds of rest. As per the publication, the cycle is repeated for eight times. It is added that in a research, the participants who performed the Tabata Method for four times each week for six weeks had increased anaerobic capacity by 28 percent and a maximized VO2 and aerobic power by 15 percent. The researchers noted that the results were opposite to the results of the control group, who did a steady cardiovascular exercise on a stationary bike for an hour for five times per week. As per the study results, the participants in the control group also improved their VO2, but it was just only 10 percent. Also, it is revealed that the regimen had no significant impact on their anaerobic capacity.
Another HIIT variant is the “Anywhere, Anytime HIIT Workout” from Students Fitness. The workout consists of 40 squat jumps, 20 pushups, 30 jumping jacks, 10 tricep dips, 10 burpees, and 30 seconds front plank. As per the publication, the circuit can be repeated for three times, with one minute rest time in between circuits. Also, a good practice is to not take any rest between each exercise.
Aside from the “Anywhere, Anytime HIIT Workout,” the squat jump and burpee session is another form of HIIT. According to Students Fitness, the exercise can be done in ten minutes. The first minute consists of squat jumps (repeat 20 seconds on then 10 seconds rest) while the second minute consists of burpees. The routine becomes alternating squat jumps and burpees every minute, except for the fifth and sixth minutes, which are intended for rest. As per the publication, the entire circuit is performed for two to four times a week for fat loss. In addition, a person can integrate the above circuit if he already has a weight lifting or cardio program to increase the rate of fat loss.
For beginners, there is the True Beginner program, according to Daily Burn. It consists of three main acts – jabbing, jumping jacks, and sumo squats. As per the publication, jabbing is done with the right arm throwing a cross punch with the left arm. This allows the body rotate as the left arm crosses over the body to the right. The person’s bodyweight is geared on the right foot, with the back heel mildly picking up the floor.
For the jumping jacks, the person stands upright with the feet hip-width apart and the arms at the sides. The feet are jumped out while the arms are being raised. This is done as fast as possible. For people who find it hard to do a regular jumping jack, he can do side to side stepping while raising the arms.
In doing the sumo squats, the person positions his feet slightly more than hip-width apart and points his toes out at a 45-degree angle. He keeps his weights in his heels, with the back flat and the chest upright. Then, he lowers himself until his thighs are parallel to the floor. The glutes and quads should also be engaged before pushing the back to the starting position.
A simple, but effective form of HIIT is sprinting. Its structure consists of 30 seconds sprint followed by 40 seconds brisk walking. The routine is repeated ten times and it can be done outside or on a treadmill.
Along with performing HIIT, a person can stay fit and healthy through constant training, proper diet, adequate sleep, and absence of harmful vices.