If you take an interest in fitness, you may be familiar with high-intensity interval training (HIIT). It’s a type of cardio training that puts your body to the test—and has the potential to pay off and help you meet your health goals. Here’s what you should know about it.

Your HIIT Questions Answered

What is HIIT?

Intensity is key to this hardcore workout that involves exercising at an extreme pace—usually in bursts—for short periods. The typical workout involves alternating between a high-intensity phase and a rest or moderate-intensity phase. The only way to achieve a true HIIT workout is to push yourself to the limit each time during the intense phase, ideally working up to 80% of your heart’s maximum rate.

The shorter this part of your workout, the more intense it should be—and the longer your rest period should be as you alternate between the two. Your goal is to maximize your body’s potential in a shorter time than, say, if you were going for a leisurely jog. A HITT version of a run may start with a five-minute jog, followed by eight 20-second sprints to reach your heart rate goal, walking for a one-minute recovery phase, then finishing with a five-minute jog. CrossFit and cycling are other examples of workouts you can tailor to your HIIT goals.

How often should you do it?

Ideally, when you perform HIIT properly, your body won’t be able to handle more than a few sessions weekly. It’s crucial that you factor in rest days to give your body a chance to recover from the workout’s sheer intensity. Aim to do at least three sessions per week, but start slowly; if you’re new to HIIT, start with one and work your way up as you build endurance.

How long should a session last?

Commit to intensive intervals that last no longer than 30 seconds each, followed by your rest phase. Because the goal is to push yourself to the limit, you should be done with the entire workout within 10 to 20 minutes. You can also try a much shorter HIIT session overall; some can be as short as five minutes or under and still provide maximum benefits.

What are the advantages?

If you can’t commit to a long cardio session because you have a busy routine, then this time-saving exercise plan may suit your schedule better. Since you work out for such a short period, you can customize it according to your schedule. A study also found that HIIT could burn up to 30% more calories than other exercise types. And because you sustain your heart rate at an intense level, you also boost your oxygen uptake, or VO2 max. Your body remains in fat-burning mode well after your workout; the afterburn effect is due to excess post-exercise oxygen consumption (EPOC). Due to the intensity of your workout, your body uses more energy over a greater period to recover, resulting in higher calorie burn.

 

If you’re ready to bring your fitness goals to life, join Xthetic Fizique in Scottsdale, AZ, and find out what you can achieve. This fitness center is all about your health and well-being. You’ll learn how to develop a cardio routine that works for you, all while enjoying the perks of a fantastic gym membership. Visit the website to learn more about their classes and training opportunities, or call (225) 405-6889 to speak with a representative.