The American College of Sports Medicine (ACSM) recommends that you get 150 moderate-intensity or 75 minutes of vigorous exercise to prevent chronic disease. You think finding time to walk to the bathroom during the day is a win. It is no surprise that lack of time is the reason that half of Americans do not meet that goal.
WHAT IS HIIT?
HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Though it can vary, the most common is 20 seconds of work followed by 10 seconds of rest. This is usually done for a number of rounds, most commonly 8. This equals a 4 minute set.
IS IT EFFECTIVE?
One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. Researchers found that HIIT burned 25–30% more calories than the other forms of exercise. A number of other studies have showed that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
Several studies have demonstrated HIIT’s ability to increase your calorie burn for hours after exercise. The ACSM reports that HIIT helps you consume more oxygen than a non-interval workout routine. This increase in oxygen consumed is what helps increase your metabolism.
NO EQUIPMENT NEEDED
HIIT workouts are typically done with just body weight. Yes, you can do this type of interval training on a treadmill, bike or elliptical machine. You can throw in a dumbbell, kettlebell or medicine ball if you like but no equipment is needed to perform most HIIT exercises. But you can simply choose exercises like jumping jacks, push ups, mountain climbers, burpees, squats, lunges, etc.
It is important to remember that these workouts are meant to be challenging. You are to WORK for those 20 seconds so that you need those 10 seconds of recovery. Your fitness level will determine how hard you work of course, so be mindful that you are only competing with yourself.
The recommendation is that you should not perform HIIT more than 3 x week depending on how long your workouts last. You can do one set for a 4 minute workout or multiple sets for a 20 minute workout.
Here are a few of my HIIT workouts you can try.
There are more HIIT and other workouts available on my YouTube Channel. Subscribe so you don’t miss a workout.