What is HIIT and Should I Do It?

• October 18th, 2024 Fitness

If you’ve been exercising for a while, there’s a good chance you will have heard of HIIT. But what is HIIT, and should you do it? In this blog, we’ll go into the details of what HIIT is and what it is for.

What Is HIIT?

HIIT stands for High-Intensity Interval Training. It involves short bursts of intense exercise followed by rest periods or low-intensity recovery. Typically, a HIIT session can last anywhere from 10 to 30 minutes, but don’t let the short duration fool you. Those 30 minutes can feel like a marathon!

During HIIT, you work hard for a short time, usually between 20 and 60 seconds. You then rest or do a lower-intensity exercise briefly before repeating the cycle. These intervals can be anything from sprinting to burpees to cycling; it’s a common technique used in spinning classes. You push your body hard in those intense bursts, making this training style extremely efficient.

The Science Behind High Intensity Interval Training

HIIT taps into aerobic and anaerobic energy systems, boosting cardiovascular fitness and building muscle. But the real magic of this form of exercise comes with something called the EPOC effect—Excess Post-Exercise Oxygen Consumption.

Simply put, after a HIIT workout, your body keeps burning calories for hours. This afterburn is your body’s way of recovering, which requires energy (calories!). Compared to steady-state cardio like jogging, HIIT has a far more significant calorie-burning impact, even after you’re done.

Benefits of HIIT

Now that you know how HIIT works, let’s see how you can benefit from one or two weekly HIIT sessions.

1. Time Efficient

One of the biggest advantages of HIIT is that it doesn’t take much time. In as little as 20 minutes, you can get a full workout that’s just as effective as an hour of moderate exercise. This makes it incredibly beneficial for busy people, as they can squeeze in a session during a lunch break or before heading out for the day.

2. Burns a Lot of Calories

HIIT burns calories quickly. During a typical 30-minute HIIT session, you can burn more calories than in a longer moderate-intensity workout. Plus, with the EPOC effect mentioned earlier, your metabolism stays revved up for hours post-workout.

3. Improves Heart Health

HIIT pushes your cardiovascular system, which helps increase your heart’s efficiency. Studies have shown that regular HIIT workouts can lower blood pressure and improve heart function. It’s a great way to boost your endurance and protect your heart at the same time.

4. No Equipment Needed

HIIT is a versatile method of exercising. You can, of course, do High Intensity Interval Training on a bike or with specific gym equipment, but you can do a full workout using just body weight. A HIIT routine can incorporate exercises like star jumps, squats, and push-ups. Whether at home, in a park, or travelling, you can get into a solid workout.

5. Fat Loss

If your goal is to lose fat, HIIT can help. It burns calories during the workout and has also been shown to promote fat loss.

Who Should Do HIIT?

Now that we’ve highlighted HIIT’s advantages, let’s look at who might benefit the most and who should approach it cautiously.

Ideal Candidates for HIIT:

• Busy people: If time is tight, but you still want an effective workout, High Intensity Interval Training is perfect.
• People looking to burn fat: Since HIIT targets fat-burning and muscle preservation, it’s great for those focused on fat loss.
• Cardio enthusiasts: HIIT offers a great alternative if you love a good cardio burn but hate spending an hour on the treadmill.

Who Should Avoid or Modify HIIT?

HIIT is intense, so it might not be suitable for everyone:

• People with heart conditions: HIIT can put stress on the heart, so consult your doctor first if you have any cardiovascular issues.
• Those recovering from injuries: If you’re nursing an injury, HIIT could aggravate it. Stick with low-impact exercises until you’re fully recovered.
• Fitness beginners: While beginners can benefit, it is wise to start with lower-intensity workouts to build a base before using HIIT for exercise. Gradually increasing intensity is critical to avoiding burnout or injury. Ask one of the Buzz Performance team members to advise you on the best approach to start your fitness journey.

Common HIIT Mistakes and How to Avoid Them

While HIIT is simple in theory, it’s easy to make mistakes that reduce its effectiveness or, worse, lead to injury. Here are a few common pitfalls and tips on how to steer clear of them:

Not Warming Up

It’s tempting to jump right into your workout, but skipping a warm-up is a recipe for disaster. A 5-minute warm-up of dynamic stretches or light cardio primes your body and prevents injury.

Going Too Hard Too Soon

HIIT is all about intensity, but that doesn’t mean going full throttle from day one. If you push too hard too soon, you will likely burn out or get injured. Start at your current fitness level and build from there.

Neglecting Recovery

Your body needs time to recover after High Intensity Interval Training workouts, especially if you’re new to the intensity. Make sure you schedule rest days, and don’t do High Intensity Interval Training every day. Overtraining is a fast track to injury and fatigue.

Using Poor Form

High intensity can lead to sloppy form, especially when you’re tired. Poor form reduces the effectiveness of your workout and increases the risk of injury. Focus on maintaining good posture and alignment, even when you’re exhausted.

Should You Try HIIT?

If you love variety, want to maximize your workout time, and are looking for both fat-burning and muscle-preserving benefits. HIIT could be the best approach to fitness. The beauty of HIIT is that it can be tailored to fit any fitness level. However, if you have existing health issues or are just starting your fitness journey, you must ease into it and consult a professional if needed.

Conclusion

HIIT is an incredibly effective and time-efficient workout offering benefits like weight loss and improved cardiovascular health. However, it’s not for everyone. Before starting, consider your fitness level and any potential health concerns. Done right, HIIT can transform your fitness routine and help you reach your goals faster than you thought possible.

So, should you do HIIT? Yes, but seek advice from professionals before you take it on. We can help you create a fitness plan incorporating High Intensity Interval Training safely and effectively. Contact us for the best advice.