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HIIT: A Brief Introduction Into a Powerful Method



I want to specify that HIIT training is not recommended for those that are new to high-intensity training or new to working out. The hard part is staying safe. While doing all of these motions at a fast pace combined with the fact your going to get tired, it is easy to lose form while performing the exercises. Don’t just get “one more rep” for the sake of getting it in. Form follows function. Become aware of your bodies limitations and be in tune with what's going on with your body during the movements of choice before attempting if you never have before. It can go a long way to staying injury free.


High-intensity interval training, sometimes known as HIIT, is a style of exercise that entails brief bursts of vigorous activity, followed by rest intervals or low-intensity activity. HIIT is frequently carried out in a circuit pattern, where each exercise is completed for a predetermined period of time or a predetermined number of repetitions.


The fact that HIIT may be completed in a shorter amount of time than other forms of training is one of its key advantages. A typical HIIT workout can last between 20 and 30 minutes, making it a practical and effective choice for people who are busy.


HIIT is also an effective way to burn calories, increase muscular endurance, and improve cardiovascular fitness. During a HIIT workout, your heart rate can be elevated to near maximal levels, which can help to improve your overall fitness, increase cognitive, and physical, resilience, and possibly elevate your base-line metabolism.


The benefits listed below are only some of the possible outcomes of incorporating HIIT workouts into your regiment. The links provided give a more detailed look into the topic.

  1. Improved cardiovascular fitness: HIIT can help increase cardiovascular endurance by challenging the heart and lungs to work harder than they would during steady-state cardio

  2. Increased fat loss: HIIT can lead to a greater increase in metabolic rate, which can lead to more calories being burned during and after the workout[1].

  3. Increased muscle mass and strength: HIIT can increase muscle mass and strength, even when done in short bursts

  4. Increased endurance: HIIT improves overall endurance as well as cardiovascular endurance, which allows you to sustain activities of high intensity longer

  5. Convenience: HIIT workouts are typically shorter than steady-state cardio workouts, and can be done using bodyweight exercises or minimal equipment, which makes them a convenient option for people with busy schedules[2].

  6. Increased motivation: HIIT can be more enjoyable than steady-state cardio, and can help to decrease boredom and increase motivation to stick to a workout routine.

  7. Increased mitochondrial density: HIIT can promote increased mitochondrial density, a benefit previously thought to occur only as a result of long, slow distance (LSD) training protocols.

  8. Improved stroke volume, improved oxidative capacity of muscle and enhanced aerobic efficiency: HIIT can promote physiological benefits such as these.


Overall, HIIT is an effective and efficient way to improve fitness, burn calories, and improve overall health. It can be done with minimal equipment and can be tailored to fit individual fitness levels and goals.


Here are a few examples of HIIT workouts that you can try:

  1. Bodyweight circuit: This type of HIIT workout can be done with minimal equipment and can be modified to fit different fitness levels. Choose a series of bodyweight exercises, such as squats, push-ups, burpees, mountain climbers, and lunges, and perform each exercise for a specific amount of time or a set number of repetitions. Rest for a brief period between each exercise, and repeat the circuit a few times.

  2. Tabata training: Tabata training is a specific type of HIIT workout that involves performing an exercise at maximum intensity for 20 seconds followed by 10 seconds of rest. This is repeated for a total of 8 rounds, or 4 minutes, per exercise. Choose a few exercises, such as jump squats, mountain climbers, or cycling, and perform each one in a Tabata format.

  3. Cardio intervals: This type of HIIT workout involves alternating between periods of high-intensity cardio and low-intensity recovery. Choose a cardio activity, such as running, cycling, or rowing, and perform it at maximum intensity for a specific amount of time or distance. Follow this with a period of low-intensity recovery, and repeat the intervals a few times.

  4. Resistance training circuit: This type of HIIT workout involves combining strength training exercises with cardiovascular intervals. Choose a series of strength training exercises, such as dumbbell chest press, dumbbell squats, and dumbbell rows, and perform each exercise for a set number of repetitions. Follow each exercise with a brief cardio interval, such as jumping jacks or high knees, and repeat the circuit a few times.


Remember to warm up before starting your HIIT workout and cool down afterwards to help prevent injury and improve recovery. As with any type of exercise, it’s important to listen to your body and adjust the intensity and duration of your HIIT workouts as needed.


(Thanks for reading. If you have any questions about programming or workouts to try, send me a message. I’m always willing to teach a bit deeper on any topic. Please give me a clap if this was beneficial to you. If not, let me know how to make the writing better. We all our trying to learn.)

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