Info on High Intensity Interval Training

High Intensity Interval Training (HIIT), alternatively referred to as sprint interval training

, is a specialized category of interval training program that is designed in such a way that short intervals of high intensity exercises are blended with long intervals of low to moderate intensity exercises. Almost, all types of cardio exercises can be applied for high intensity interval training workouts, such as walking, running, and swimming.

How does it help me?

A number of benefits are associated with the working out of high intensity interval exercise programs. One of the key advantages of HIIT is that it enables for maximum oxygen consumption. Another great thing regarding this type of interval training program is that it conditions your both aerobic and anaerobic systems and helps to burn unwanted calories and fat from your body thus aiding to boost the metabolic process. Further, performing HIIT exercises help to lose weight while retaining the body muscle mass. Improved aerobic capacity, positive attitude, and enhanced fitness and energy levels are the other obvious benefits of HIIT. Above all, HIIT exercises can be performed without the usage of any specialized equipments.

Can HIIT help me save time?

With HIIT programs, you can perform more exercises within less time, as majority of these exercises last for not more than 30 to 45 minutes. In fact, it helps to burn more fat within minimum time thus saving your considerable time. Depending upon your fitness level, one could opt for HIIT workout programs in the form of 30 second HIIT training program or 60 second HIIT training workouts. If you are beginner, then try out 30 second HIIT programs. The 60 second HIIT workouts will be an excellent choice if you want to burn fat and lose weight within minimal time.

Sample HIIT workout plans

As mentioned earlier, HIIT workout programs vary depending upon your fitness levels. However, below discussed sample HIIT plan may prove helpful to beginners.

4 to 5 minutes warm up at an easy, slow pace

30 second high intensity interval

60 second low to moderate intensity interval

5 minutes relaxation

A sample workout may involve any of these exercises followed by a warm up such as:

Squats

Burpees

Lunges

Jumping Jacks

Push-ups

These can be repeated for 15 to 20 times.

Effective HIIT methods also cover Tabata Method, which mostly include 20 to 30 seconds of intense exercise programs followed by an interval of about 10 seconds.

Info on High Intensity Interval Training

By: Terry Micheal

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