HIIT is a dynamic workout that combines a rapid sequence of high-intensity exercises with short rest periods, delivering fast performance and efficient results that can be seen in a short time.
Because it lasts less time, people who watch from the outside think that the training is harmless and even “easy”, but in reality, it requires the preparation and physical conditioning of champions. But don’t worry, because you can start slowly and gradually pick up the pace!
Read this article to better understand the practice that can be done from anywhere, using your own body weight. Consider reading it as your warm-up.
What is HIIT training?
“High Intensity Interval Training” is a training modality composed of a sequence of activities alternating between high intensity exercises and active or passive rest intervals, that is, with the body moving or completely still.
As this type of training demands a lot from the cardiorespiratory system and the physical strength of the practitioner, its practice time is usually shorter and shorter than that of other types of training.
By the way, a small spoiler for the next topic: this is one of the main benefits of exercise and, honestly, what attracts most of its practitioners.
As if that weren’t enough, HIIT is excellent for people who don’t have the time to go to a gym, and can be set up taking into account only the practitioner’s body weight, just like calisthenics workouts , which are very popular on TikTok and Instagram.
Top 10 Benefits of HIIT Training
HIIT burns more calories than many other physical activities, improves cardiorespiratory endurance , helps you gain strength and muscle, reduces glucose levels and improves blood cholesterol levels, just to name a few of the main benefits of this practice.
Check out the complete list of the main advantages below!
- More expressive results in a short time, as long as the necessary intensity is achieved and the practice is recurrent.
- Lowers blood pressure and regulates blood pressure.
- It improves breathing and, consequently, the daily life of those who practice it.
- Improves body awareness, working on mobility, flexibility and balance.
- Burns more calories than other types of workouts.
- Accelerates metabolism for up to 24 hours after training.
- Promotes the gain and retention of muscle mass.
- It stimulates the production of well-being hormones (endorphin and serotonin) and hormones that cause a feeling of satiety (leptin).
- It is less monotonous than traditional training.
- It is accessible to different levels of practitioners, with workouts that can be easily adapted.
Still, not everyone is allowed to dive into the world of interval training and enjoy it. Follow some precautions and check out the groups that should avoid the practice below.
What are the possible risks of HIIT training?
The main risk of HIIT is that it can cause more injuries, especially to the knees and lower limbs, so experts recommend alternating between it and strength training . Another warning is for people with cardiac arrhythmia who already have an abnormal heartbeat frequency: it is safer to opt for light or moderate activities.
And it is worth mentioning that it is recommended, regardless of any health condition, to always consult a doctor before starting any activity.
How much HIIT training time is recommended per day?
That depends, since your conditioning and physical preparation can greatly influence your performance, however, a session of 10 to 20 minutes per day is already considered a good dose, as long as the training is intense and you reach up to 85% of your maximum heart rate .
There are experts who recommend practicing HIIT for between 30 and 40 minutes per week , with a heart rate above 90%.
When in doubt, start slowly, with shorter workouts up to two or three times a week, interspersed with light to moderate intensity activities, such as walking and weight training.
How to do a HIIT workout?
To start high-intensity interval training, you need to choose the type of practice, decide which exercises you will do, learn how to perform them correctly, think about clothes and shoes that can make the moment more comfortable and safe and, of course, maintain consistency.
1. Choose a type of training
Once you get the all-clear from your doctor, pick a specific type of HIIT to start with. There are the Tabata and Gibala methods, which are named after doctors who contributed significantly to the development of the practice between 1990 and 2010.
Tabata
Developed in 1990 by Dr. Izumi Tabata and his research team at Ritsumeikan University in Tokyo, the Tabata method features 8 sets of 20 seconds of high-intensity exercise, followed by 10 seconds of complete or active rest, in which the practitioner performs a low-intensity exercise, such as walking and stretching .
Gibala
During the decades from 2000 to 2010, Dr. Martin Gibala and his team of researchers at McMaster University in Canada developed the method that bears the name of its creator.
This is a bit more extensive and takes half an hour, while including a 3-minute warm-up and effectively 27 minutes of really practicing. It has 12 intense 1-minute sets, alternating with 75 seconds of active rest, which means merely interspersing some of the less intense exercises.
Another option is to alternate between the two. Feel free to test them out and choose what works best for you!
2. Decide which exercises will be part of the workout
Start by separating the exercises into two categories: the low-intensity group and the high-intensity group. Then, mix them up, applying one of the methods you just learned above.
Check out a list of possibilities for you.
- Jumping Jacks
- Jump rope
- Squats
- Burpees
- Push-ups
- Abdominals
- Board
- Running in place
- Race
- Bicycle
- Climb stairs
At this first stage, the golden tip is to start with exercises that you like and that are simpler and, gradually, introduce more challenging movements that will make the practice more complex.
3. Learn how to perform the movements correctly
Just as important as choosing the right exercises to combine with your intermittent practice is learning how to perform each one correctly. And even if you choose to do workouts at home , rely on expert guidance.
Take it easy, even if the “intensity” required by HIIT is only added in the second week of practice, because, in addition to being a way to maintain the quality of your training, it is also a way to avoid injuries.
4. Separate suitable clothes and shoes
Wear sportswear and comfortable shoes, because even if it is a short training period, the exercises are intense. Pay special attention to your sneakers, since appropriate footwear will make all the difference in this process and, more than that, will ensure the health of your knees and spine.
As for sportswear, keep in mind that it is essential to avoid chafing, excessive heat or cold and, of course, it serves to give that “boost” during training.
5. Be consistent
To enjoy all, or at least most, of the advantages of this modality, you must continue to have a training routine. This is where high-intensity interval training meets its primary objective: burning calories and stimulating metabolism in a very short period of time.
If you want to maintain a good frequency, the suggestion is to invite somebody to train with you, or create a playlist of songs that can be your ally on more difficult days.