HIIT (High Intensity Interval Training) is an innovative form of exercise that employs the technique of alternating between high and low intensity exercises, usually with a ratio of 2:1. For instance, the usual duration of your training will be 15-30 minutes, and in that duration if you perform a low intensity exercise for 2 minutes, it should be followed by 1 minute of high intensity and this cycle will continue for the rest of the workout.
#1 Burn fat
If your goal is to get rid of excess fat, or belly fat in particular, then HIIT is the best and fastest method. It limits the release of cortisol in your system, a chemical that encourages the storage of fat in the body. Typical cardio exercise increases cortisol levels.
#2 Improve muscle tone
Muscle building and toning can be achieved with a combination of low intensity strength training and high intensity cardio exercises. You can allot 30 seconds for quickly doing jumping jacks, and slow down your pace for lunges in the next 30 seconds. Rest for 1 minute and then repeat the exercises. Continue this pattern for 10 minutes.
#3 Build endurance
HIIT enables you to improve your stamina faster than standard cardio training. This is because you can get both aerobic and anaerobic exercise in this form. This can be proven with a study conducted with two groups of people. One group was given the task of performing 9 minutes of HIIT 3 times a week in a 2 week period. The other group had to train for 5 hours in the same period, thrice a week.
The result was improved endurance in both groups at the end of 2 weeks – the difference was that one group had achieved it by exercising only 9 minutes.
#4 Increase energy
You can also increase your energy levels with High Intensity Interval Training, since it enables mitochondria found in your cells to work efficiently and produce more energy. This energy is derived from a boosted metabolism, which causes fat burning and weight loss. It also boosts your resting metabolism rate so that you continue to burn fat after your workout.
An HIIT routine can be followed without the use of any equipment. Your high and low intensity exercises could include 3 miles of alternatively sprinting and briskly walking, or 10 minutes of running up stairs and walking back down. If you join a gym or use fitness equipment, there are an endless number of HIIT workouts you can perform.
Regardless of your fitness goal, HIIT training can help you achieve it quicker with less time spent training.
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