HIIT Workouts: Why They Work and Exercises to Try

The world of fitness is no stranger to new trends and workout routines. Every once in a while, a new popular way to train hits the public imagination. While some are mere fads that go as fast as they come, some retain their popularity to become a part of the mainstream. High-Intensity Interval Training (HIIT) has become one such popular routine, exploding in popularity over the past decade, and for good reason. The buzz has been such that it has topped the worldwide survey of fitness trends back in 2018. 

What is HIIT?

High Intensity Interval Training is a regimen that alternates between short, intense bursts of physical activity, combined with brief recovery periods of mellow intensity. The main rationale behind HIIT is to burn fat and build muscle fast by stressing muscles at a greater rate than traditional moderately paced workouts. The appeal also lies in its efficiency. It can achieve good results in short workouts lasting around 45 minutes, even including the warmup and cooldown period. There are plenty of other features that have contributed to its rising popularity. 

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Why HIIT is so Effective

1. Greater Energy Burn 

HIIT workouts tend to be more energy-consuming. The Evidence suggests that a person burns 25-30% more calories during a 30-minute HIIT workout, when compared to running on the treadmill, lifting weights, or even cycling for the same period of time. For people looking to shed excess fat and build muscle, this can be a very appealing proposition. Additionally, unlike moderate workouts where calorie burn stops once you finish, HIIT triggers the “afterburn effect,” also known as Excess Post-Exercise Oxygen Consumption (EPOC). After a HIIT session, your body continues burning calories at an elevated rate for hours as it works to return to its baseline state. This leads to more calorie burning even after the workout has ended.

2. Improved Cardiovascular Health

HIIT is also good for the heart. By switching from very intense phases of physical activity to short recovery periods, the heart and lungs are pushed to the max. When done consistently over time, this improves VO₂ max. VO₂ max refers to the body’s ability to use oxygen efficiently. This improvement also starts a virtuous cycle of lower blood pressure and better blood circulation. For people who may not have time for long runs or bike rides, just 20 minutes of HIIT three times a week can offer comparable cardiovascular benefits.

3. Metabolic Boost

HIIT can have a positive impact on the metabolism as well. Regular HIIT sessions can improve insulin sensitivity, which is crucial for lowering the risk of type 2 diabetes. It also increases resting metabolic rate, meaning the body burns more calories even at rest. This makes HIIT especially valuable for people with sedentary jobs or those trying to counteract the effects of long periods of sitting.

4. Time Efficiency

A busy schedule is one of the biggest hurdles to an active lifestyle for nearly half of all Americans. HIIT addresses this directly. Most HIIT routines last between 15 and 30 minutes, yet deliver a workout that challenges the whole body. That means in the time it might take to commute to a gym, a person could already be finished with their session. The flexibility is another draw. No fancy or expensive equipment is required. A small space with room for some movement would suffice.

5. Mental and Lifestyle Benefits

Beyond the physical, HIIT has been shown to improve mental health by reducing symptoms of stress and anxiety. The short, intense bursts also make workouts feel more engaging compared to long, monotonous sessions. For people who struggle to stick with exercise, this variety helps maintain motivation. Additionally, the sense of achievement after completing a tough interval workout can boost confidence and encourage consistency over time.

Sample HIIT Exercises to Try

HIIT workouts are super beginner-friendly. They can be curated to cater to fitness enthusiasts of different knowledge and experience levels. Below are some sample workouts for people at all levels:

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Beginner Routine (20 seconds on, 40 seconds rest x 4 rounds):

• Jumping jacks
• Bodyweight squats
• Push-ups (modify on knees if needed)
• Mountain climbers

Intermediate Routine (30 seconds on, 30 seconds rest x 4 rounds):

• Burpees
• Jump squats
• Push-ups to shoulder taps
• High knees

Advanced Routine (40 seconds on, 20 seconds rest x 5 rounds):

• Sprint intervals (treadmill or outdoors)
• Plyometric lunges
• Kettlebell swings
• Plank to push-up transitions

You can also mix in cycling, rowing, or swimming, as HIIT isn’t limited to callisthenics

Tips for Safely Incorporating HIIT

While HIIT is relatively beginner-friendly, it is always advisable not to rush into incorporating the regimen with gusto, throwing caution to the wind. Starting up with a prop warmup is always good, especially if someone is new to working out. 2-3 HIIT sessions per week are also considered to be ideal, as overdoing it can result in burnout or injury. Progressively increasing the difficulty and intensity of the workouts can also ensure a smooth transition to a healthier lifestyle. Finally, it is best to end the session with a cooldown to prevent injury and support post-workout recovery. If you feel that your body is not recovering well or there are signs of fatigue, try to seek out a professional with a degree like those obtained via online post master’s certificate nurse practitioner programs. 

HIIT is popular for a reason. It is efficient, effective, and packs a punch. By starting gradually, paying attention to form, and balancing effort with recovery, you can reap the benefits while keeping your body strong and healthy. Just remember to beat the urge to overtrain and never skip warmups and cooldowns for the best impact.

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