HIIT is an abbreviation of High Intensity Interval Training. It is also a short form of interval training. HIIT training defines a physical training that consists of a short period of intense (very energetic) exercise with a short period of rest in between. For example; 30 seconds of Burpees with 10 seconds of rest period or 40 seconds of run with 20 seconds of walk.
How often should you do HIIT workouts?
You may perform a session of the high intensity interval training workouts for 10 to 30 minutes twice or thrice a week, depending on your plans, objectives and considering the level of your fitness. You may also design HIIT workouts as per your body conditions or any recent injuries if you have.
How many repetitions and exercises?
The number of repetitions depends on how many seconds you will be performing. For example, in 20 seconds, you may perform 6 reps of Burpee according to the capability of your fitness.
You may plan the exercises and circuits, according to your fitness capacity. Design 2 to 8 exercises or more to perform in 4 to 6 sets. For instance, you may do for 30 seconds and rest for 10 seconds with 6 exercises of 5 circuits for 20 minutes.
Types of HIIT workouts
It includes either body weight workouts or aerobic workouts by using various equipments. There are different types of HIIT workouts that are named as AMRAP, EMOM, cross fit, boot camp, Tabata, and all functional training workouts.
Check this video https://www.instagram.com/p/BkIY6QsnUHx/?igshid=1dr6v15u3w5fo to understand what types of exercises we should include.
Benefits of HIIT workouts
- You can easily organize HIIT workouts smoothly in your schedule and perform, as these workouts are less time consuming.
- It assists burning more calories as it is a form of interval training. This enhances an easy fat loss in you.For instance; You may easily burn 150 calories in 10 minutes. Besides, burning calories also depends upon how intense you perform.
- You can perform these workouts alone as well as in the group. Group workouts usually activate motivation to each other.
- These workouts boost cardiovascular endurance, muscular endurance, muscular strength, power, balance and also construct muscles.
- High intensity interval training workouts intensify your metabolic rate more than running and weight training.
- HIIT workouts may benefit you by boosting your oxygen consumption. A study has proved that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%.
- It also aids to reduce heart rate and blood pressure in people who are obese.
- Evidences found that HIIT workouts not only help to normalize your blood sugar level, but also improve insulin resistance rather than conventional continuous exercises.
- Also, you can perform these workouts either with or without equipment as well. Equipments are not required when you perform body weight exercises. You may also use body weight for doing some other HIIT exercises.
- HIIT keeps you motivated by pushing your limits with new challenges. Also, it stimulates you to make efforts to fulfill your new targets.
Equipments to use in HIIT workouts are
- Kettle bell
- Rope
- Sandbag
- Tire
- Barbells
- Dumbbells
- Sled push
- Pull up bar
Etc. You may perform HIIT workouts by using these equipments.