High Intensity Interval Training (HIIT)
October 17, 2007 10:58 pm ExerciseHow would you like to workout for less time but still achieve the same or better results than a longer workout?
If so the answer is HIIT (High Intensity Interval Training). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.
Why is it so important?
Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.
Lastly, doing HIIT can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.
How to do it
I use it while running but you can apply it to all sorts of exercise, biking, stairmaster etc..
Here is the 8 week program that I used to kick start my weight loss. Start each workout with a 3 minute warm-up and finish with a 3 minute cool down.
Week 1-2
Run at 90-100% of your max speed for 30 seconds.
Slow to 60-70% of your max speed for 2 minutes.
4 cycles – Total time including warm up/cool down
16 minutes
Week 3-4
Run at 90-100% for 30 seconds.
Slow to 60-70% for 1 minute.
6 cycles – Total time including warm up/cool down
15 minutes
Week 5-6
Run at 90-100% for 1 minute.
Slow to 60-70% for 1 minute.
6-7 cycles – Total time including warm up/cool down
18-20 minutes
Week 7-8
Run at 90-100% for 1 minute.
Slow to 60-70% for 30 seconds.
8-10 cycles – Total time including warm up/cool down
18 -21 minutes
If you aren’t seeing the kind of results you want with your current low intensity aerobic workouts, try switching them up for some HIIT. I think you will definitely feel and see the difference.
Here are some other great articles on the benefits of performing HIIT.
February 11th, 2008 at 4:07 pm
Great post! I love using hiit to stay lean.
February 18th, 2008 at 12:39 am
Hiit is just so effective I’m surprised that more people aren’t doing it.
April 8th, 2008 at 4:05 pm
I’m not trying to lose weight but I do wanna keep fit and teach my body to ask for exercise daily. Do you think this method can help me? I don’t really have much time to workout every day. I’d like to do something fast and at full capacity.