March 3, 2024: HIIT Benefits
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Since hitting the fitness scene, high-intensity interval training (HIIT) has continued to evolve and grow in popularity. HIIT is a great way to maximize your workout in a short amount of time. This week, we’re going to talk about HIIT and the benefits of trying it.
What is HIIT?
HIIT is made up of short intervals of vigorous (aka high-intensity) cardio exercises designed to get your heart rate up followed by less intense recovery periods. The average HIIT workout lasts about 10-30 minutes but can provide twice as many benefits as a standard workout.
The Benefits
This heart pumping training burns 25-30% more calories than any other exercise method in 1/3 of the time. For real. Studies have found HIIT burns calories even after you’ve finished your workout. It’s proven to increase your metabolic rate hours after a workout, and it does it more so than running and weight training. The studies also show that your body switches to using fat as energy rather than carbs. This adds up to fat loss.
Even though the workouts are completed in less time, research has shown those participating regularly have seen a decrease in visceral fat without changing their diets. Visceral fat (belly fat) is linked to higher risks of disease, and HIIT’s benefits are effectively lessening those risks by lowering blood pressure, blood sugar, and resting heart rate. This is especially beneficial for those with high blood pressure, heart disease, or who are at risk for type-2 diabetes.
Examples of HIIT
Outside of the health benefits, HIIT can be done with a variety of exercises which helps keep it interesting. Here are a few examples of HIIT workouts to help you get started.
Warm up before sprinting for 15 seconds, and then walking or jogging slowly for one to two minutes and repeat for 10 to 20 minutes.
Pedal as fast and hard as you can for 30 seconds and then slow down for two to four minutes. Repeat for 15 to 30 minutes or until you’re able.
Do squat jumps as fast as you can for 30 to 90 seconds (depending on your ability) and then walk or stand in place for 30 to 90 seconds repeating for 10 to 20 minutes.
Next Sunday, we’ll talk about whether coffee is healthy or something you should avoid.
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I hope you have a wonderful week,
Kelly
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