HIIT Workouts: Results, Benefits, and Exercises for Beginners
HIIT Workouts: Results, Benefits, and Exercises for Beginners
In today's rapidly moving society, every hour holds immense significance. Only a limited number of individuals can allocate time for consistent physical activity. Transforming the aspiration of attaining remarkable outcomes within a brief timeframe into a tangible achievement is now plausible.
Dedicating a mere hour per week to sports to maintain optimal physical condition, and engaging in 15-minute workout sessions to simultaneously incinerate fat and foster muscle growth – these possibilities are encapsulated within the HIIT training regimen. This approach has garnered global recognition and validation.
High-Intensity Interval Training (HIIT) has taken the fitness world by storm, captivating both seasoned athletes and newcomers alike. In recent years, the popularity of HIIT has soared, driven by its remarkable efficiency and impressive results. This article aims to delve into the outcomes, advantages, and beginner-friendly exercises associated with HIIT, shedding light on why it has become a staple in fitness routines.
HIIT's time efficiency and adaptability have made it a popular choice for individuals seeking effective results in shorter workout sessions.
What is HIIT?
HIIT, which stands for High-Intensity Interval Training, is a workout method that involves alternating between short bursts of intense, high-energy exercise and brief periods of rest or lower-intensity activity. This structured approach challenges the body to exert maximum effort during the intense intervals, followed by moments of recovery. HIIT workouts are known for their efficiency in burning calories, improving cardiovascular fitness, and building muscle strength. The dynamic nature of HIIT makes it a versatile and popular choice for people looking to achieve effective results in a shorter amount of time.
The origin of this training principle in the fitness industry is believed to have roots in running. Roughly a century ago, a runner pioneered the use of short, high-speed runs as part of his training regimen. This technique gained traction among more runners due to its positive outcomes. Once it became apparent that this training approach accelerates fat burning, it firmly established itself among sports enthusiasts and those striving for an ideal physique.
HIIT training encompasses a sequence of brief, high-intensity exercises interspersed with recovery activities, such as short-distance running followed by leisurely walking. It can be implemented in either a strength-based format or a cardio-oriented mode. During these sessions, exertion occurs at an elevated heart rate, typically ranging from 80% to 95% of the maximum heart rate.
As a result, the intensive exercises can last anywhere from a mere five seconds to potentially up to one and a half minutes, particularly for well-trained athletes. During the recovery phase, heart rate drops to approximately 50% of the maximum. The optimal duration for HIIT training sessions spans from 15 to 30 minutes. Notably, the most significant calorie expenditure occurs toward the end of the workout. Throughout the session, carbohydrates serve as the primary energy source during the intense intervals.
Among other advantages of the direction, experts note three main advantages of HIIT:
1. Training time is only 15 minutes 3 times a week. This is a convenient option when there is no free time to keep fit.
2. HIIT helps prepare your body for a mountain hike or a bike marathon, increasing your stamina many times over.
3. training allows you to achieve noticeable results in weight loss in a short period of time.
For a better understanding, let's look at an example of HIIT on a treadmill.
The session starts in a standard way - with a warm-up, which should not be ignored under any circumstances. Then walking at a moderate pace - 5-7 minutes, no more. Then a sharp spurt - running at the limit of your capabilities for 20 seconds. Then a decrease in speed and a smooth transition to a step - 1 minute. In total, the alternation of high-intensity and low-intensity loads takes 15-20 minutes. However, the duration of the session can be longer. In this regard, much depends on the level of physical fitness of the athlete.
HIIT on a treadmill offers an effective and dynamic workout method that combines intense bursts of running or sprinting with brief recovery periods. This form of exercise provides numerous benefits, from improving cardiovascular fitness and burning calories to enhancing endurance and boosting metabolism.
The scientific rationale for HIIT.
Interval training has firmly established itself as a rapid and secure approach to shaping the body within the realm of professional sports. Coaches employ this form of training to elevate an athlete's readiness for competition, subsequently transitioning back to their usual training rhythm. The core principle of this method entails utilizing the HIIT system to elevate the contraction rate of the heart muscle to 80% of its threshold, momentarily displacing the body from its accustomed equilibrium. Consequently, endurance experiences a manifold enhancement.
Research into the effects of HIIT has been conducted worldwide, spanning countries such as Japan, the United States, the United Kingdom, Brazil, and Russia. Both athletes and sedentary individuals have partaken in these experiments. Scientists have substantiated that brief interval workouts enable the incineration of calories and fat deposits at a rate six times greater than standard uniform-paced fitness sessions.[1] The culmination of this research has birthed the adaptive HIIT program.
High intensity interval training (HIIT) is one of the best methods to increase V˙O2max and endurance capacity for top athletes and for the general public as well.
What are the benefits of interval training?
HIIT has made it to the top fitness trends in 2019 and 2020. Thanks to this method, the process of fat burning continues even after the end of the exercise between 5 and 24 hours. The American College of Sports Medicine (ACSM) came to the conclusion that the acceleration of metabolism occurs already after the end of the training, and with each subsequent session the effect continues to grow.[2]
For those who at least once in their lives lost weight on the calorie counting system, the principle of "swings" is well known, when the body adapts to a decrease in kcal consumption, and the weight stops moving downward. In this case, it is recommended to alternate between fasting and "overeating". HIIT works in the same way. Interval training helps:
Interval training offers a multitude of benefits that make it a popular and effective exercise approach. Here are some key advantages:
Efficient Calorie Burn: Intense bursts of activity during interval training elevate your heart rate and boost your metabolism, resulting in a higher calorie burn both during and after the workout.
Time Efficiency: Interval workouts can be completed in a shorter amount of time compared to traditional steady-state exercises, making it ideal for individuals with busy schedules.
Cardiovascular Fitness: Interval training improves cardiovascular health by challenging and strengthening your heart and lungs, enhancing your overall endurance and aerobic capacity.
Fat Loss: Interval training has been shown to be particularly effective in reducing body fat, especially abdominal fat, while preserving lean muscle mass.
Muscle Building: High-intensity intervals stimulate muscle growth and strength, especially when incorporating resistance exercises.
Metabolic Rate: Interval training can lead to an increased metabolic rate, meaning your body continues to burn calories at an elevated rate even after the workout is over (EPOC).
Variety and Enjoyment: The varied and dynamic nature of interval workouts keeps them engaging and prevents boredom, which can be motivating for consistent exercise.
Adaptability: Interval training can be customized to various fitness levels and goals, making it suitable for beginners and advanced athletes alike.
Improved Endurance: Regular participation in interval training gradually enhances your endurance, allowing you to perform longer and more intense activities over time.
Heart Health: Interval training can help reduce risk factors for heart disease, such as high blood pressure and high cholesterol levels.
Convenience: Interval training can be done with minimal or no equipment and can be adapted to different settings, including outdoor spaces, gyms, and home environments.
Metabolic Health: HIIT, a type of interval training, has been linked to improved insulin sensitivity and glucose regulation, potentially benefiting those at risk of metabolic disorders.
It's important to note that while interval training offers numerous benefits, it should be approached with caution, especially for beginners or individuals with underlying health conditions. Consulting a fitness professional or medical expert before starting a new exercise regimen, especially a high-intensity one, is recommended.
Harms and contraindications of HIIT.
While High-Intensity Interval Training (HIIT) offers numerous benefits, it's essential to be aware of potential harms and contraindications to ensure a safe and effective workout. Here are some considerations:
1. Overexertion and Injury:
HIIT involves intense bursts of activity that can lead to overexertion and increased risk of injury if proper form and technique are not maintained.
Rapid changes in movement and high impact can strain muscles, joints, and connective tissues, especially for beginners or individuals with pre-existing conditions.
2. Cardiovascular Risk:
Individuals with existing heart conditions, high blood pressure, or other cardiovascular issues should consult a doctor before attempting HIIT, as the intense nature of the exercise can place additional strain on the heart.
3. Orthopedic Concerns:
People with orthopedic problems, such as joint issues or musculoskeletal injuries, may need modifications or alternative exercises to avoid exacerbating their conditions.
4. Breathing Difficulties:
The high intensity of HIIT can lead to rapid and heavy breathing, which may be challenging for individuals with respiratory conditions like asthma.
5. Excessive Impact on Unconditioned Individuals:
Beginners or those who are not accustomed to regular physical activity might find HIIT too intense initially, risking injury or discouragement.
6. Overtraining and Burnout:
Engaging in HIIT too frequently without proper recovery can lead to overtraining, burnout, fatigue, and increased susceptibility to illness.
7. Individual Variability:
What is suitable for one person might not be suitable for another. Factors like fitness level, age, health history, and individual goals need to be considered.
8. Mental Stress:
HIIT can be mentally challenging due to its intense nature. Over time, this can lead to stress and potential negative impacts on mental health if not managed appropriately.
9. Lack of Progression:
Failing to progress gradually and increasing intensity too quickly can lead to plateaus and hinder improvement.
It's crucial to consult a healthcare professional, fitness expert, or personal trainer before starting HIIT, especially if you have any underlying health conditions or concerns. A tailored approach and proper guidance can help minimize risks and ensure a safe and effective HIIT experience. Always listen to your body, monitor your reactions, and make modifications as needed.
The advantage of HIIT lies in its remarkable effectiveness at delivering significant fitness benefits in a shorter amount of time compared to traditional forms of exercise.
Types of HIIT.
The exercise program for the average person is almost always individualized. With the HIIT method, it doesn't really matter what you do: jump rope, use an exercise bike, run in the park or on a track in the gym. The main thing is to alternate active efforts at the limit of possibilities with periods of rest, carefully controlling the pulse. In one five-minute session, it is acceptable to combine different types of interval training: cardio and strength training, running and jumping, stretching and squats with weights.
High-Intensity Interval Training comes in various forms, each with its own unique structure and focus. Here are some common types of HIIT workouts:
Tabata: Named after Dr. Izumi Tabata, this style involves 20 seconds of all-out exercise followed by 10 seconds of rest, repeated for 4 minutes (8 rounds of any exercise: push-ups, pull-ups, squats, etc. A warm-up is mandatory to warm up and prepare the muscles.).
Herschler Method:
The effectiveness of interval training is determined by heart rate. The heart rate is accelerated to 80-85% of the limit, and then given 2 minutes to rest, during which the heart rate should recover to 120 beats per 60 seconds. Sets continue until the heart rate stops dropping during rest. This is the signal to stop exercising. On average, the duration of the exercise session is 20-30 minutes.
Fartlek: Group interval sprint on an adversarial basis following a standardized protocol:
1.)10 minutes warm-up, jogging;
2.) 10 minutes of jogging at high speed;
3.) 5 minutes of brisk walking for rest;
4.) 100 m straight line race;
5.) 100 m race downhill, uphill;
6.) 5 minutes of walking for a warm-up, bringing the body out of stress.30-Second Intervals: Intense exercise for 30 seconds followed by 30 seconds of rest or lower-intensity activity. Repeat for several rounds.
1:2 Intervals: A work-to-rest ratio of 1:2, where you perform high-intensity exercise for, say, 30 seconds, followed by 60 seconds of rest.
45-15 Intervals: 45 seconds of high-intensity exercise followed by 15 seconds of rest or active recovery.
Pyramid Intervals: Intervals increase in duration, then decrease. For instance, 15 seconds of exercise, 15 seconds rest, 30 seconds exercise, 30 seconds rest, and so on.
EMOM (Every Minute on the Minute): Perform a set amount of high-intensity exercise at the start of every minute, then rest for the remainder of that minute. Repeat for a designated number of rounds.
AMRAP (As Many Rounds As Possible): Set a time limit (e.g., 10 minutes) and perform a series of high-intensity exercises in a circuit, aiming to complete as many rounds as possible.
Cardiovascular HIIT: Alternating between high-intensity cardio exercises (e.g., sprinting, jumping jacks) and active recovery (e.g., jogging in place) for set intervals.
Strength HIIT: Combining high-intensity strength exercises (e.g., squats, push-ups) with brief rest periods.
CrossFit-style HIIT: Incorporating a mix of cardiovascular exercises, bodyweight movements, and weightlifting in a circuit format.
Group Fitness Classes: Many fitness classes, such as spinning, boxing, and boot camps, incorporate HIIT elements in their routines.
Remember, the key to successful HIIT is to tailor the workout to your fitness level and goals. You can adjust the intensity, duration of work and rest intervals, and exercises based on your preferences and capabilities. Always prioritize safety, proper form, and gradual progression to avoid overexertion and injury. If you're new to HIIT, consider seeking guidance from a fitness professional to ensure you're following a suitable routine.
Advantage of HIIT training over cardio training.
As mentioned above, this training system triggers the metabolic process in the body. Remarkably, the metabolism remains active for twenty-four hours after exercise. This effect is the most effective in terms of burning fat deposits, general strengthening of muscle tissues, strengthening endurance (strength and aerobic).
Conventional cardio does not have such a long-lasting effect. Getting rid of excess weight occurs only during training. There is no afterburn afterwards.
Thus, HIIT-training is more effective in terms of weight loss. As it allows you to burn fat not only during training, but also during the period of post-training recovery. In addition, intensive interval training helps you save a lot of time. For example, 30 minutes of HIIT training is considered a very long session. What can't be said about cardio, which is characterized by longer programs.
In this case, it is impossible not to mention the main disadvantage of purely aerobic training. In the process of active fat breakdown (which is activated during exercise), the body gets energy not only by processing fat, but also by consuming muscle tissue.
A clear example. This is a marathon athlete. He runs long, long distances. He is characterized by great endurance, but, alas, he cannot boast of a beautiful sculptural physique.
And that's a sprinter. An athlete who works on short distances, where he gives his best. His body looks completely different. Powerful muscles, relief shoulders, biceps, cubes on the abdomen - in general, the dream of every aspiring athlete.
Typically, a HIIT workout will range from 10 to 30 minutes in duration. Sounds doable right?
Advice for HIIT beginners.
For HIIT beginners, here are some important pieces of advice to ensure a safe and successful start:
Consult a Healthcare Professional: Before beginning any new exercise regimen, especially high-intensity workouts like HIIT, it's wise to consult a healthcare professional, particularly if you have any underlying health conditions or concerns.
Start Slowly: HIIT can be intense, so start with shorter, less intense sessions and gradually increase the duration and intensity as your fitness level improves.
Warm-Up Thoroughly: Prioritize a proper warm-up before each HIIT session. Dynamic stretches and light cardio activities help prepare your muscles and joints for the workout.
Focus on Form: Proper form is crucial to prevent injuries. Ensure you're performing exercises correctly, and don't sacrifice form for speed.
Choose Beginner-Friendly Exercises: Opt for exercises that suit your fitness level. Bodyweight movements like squats, lunges, and modified push-ups are excellent choices for beginners.
Listen to Your Body: Pay attention to how your body feels during and after each workout. Don't push yourself to the point of exhaustion or pain. Discomfort is normal, but stop if you feel dizzy, lightheaded, or experience sharp pain.
Hydrate and Fuel: Stay hydrated before, during, and after your workouts. Eat a balanced meal or snack with carbohydrates and protein about an hour before your HIIT session.
Rest and Recover: Adequate recovery is essential. Allow your body time to rest and repair between HIIT sessions. Incorporate active recovery days or low-intensity workouts.
Progress Gradually: Over time, gradually increase the duration of your high-intensity intervals or the number of rounds. Avoid sudden and drastic changes.
Cool Down and Stretch: After your workout, cool down with gentle movements and stretching to help reduce muscle soreness and improve flexibility.
Be Consistent: Consistency is key to seeing results. Aim for 2-3 HIIT sessions per week, allowing time for recovery between sessions.
Modify Intensity: Adjust the intensity and rest periods to match your fitness level. The goal is to challenge yourself without overexerting.
Use a Timer or App: Use a timer or a HIIT app to keep track of your intervals and rest periods. This helps you stay on track and maintain the appropriate timing.
Remember that everyone's fitness journey is unique. Progress at your own pace and celebrate your achievements along the way. As you become more comfortable with HIIT, you can explore different exercises, formats, and intensities to keep your workouts engaging and effective.
What are the Common Mistakes in HIIT training?
While High-Intensity Interval Training (HIIT) can offer numerous benefits, there are some common mistakes that individuals often make. Avoiding these pitfalls will help you get the most out of your HIIT workouts while minimizing the risk of injury and burnout. Here are some common mistakes to watch out for:
Skipping Warm-Up and Cool-Down: Neglecting to warm up properly before starting HIIT can increase the risk of injury. Similarly, skipping the cool-down can lead to muscle soreness and stiffness. Always start with a dynamic warm-up and end with a gradual cool-down and stretching.
Starting Too Intense: Jumping into high-intensity exercises without building a foundation can lead to overexertion and burnout. Begin with a lower intensity and gradually increase as your fitness improves.
Ignoring Form: Sacrificing proper form for speed can lead to injuries. Focus on maintaining correct posture and technique throughout each exercise.
Not Listening to Your Body: Pushing through pain or ignoring warning signs of fatigue can lead to injuries. It's important to know when to rest or modify exercises.
Lack of Progression: Sticking with the same intensity and exercises without progressing can lead to plateaus. Gradually increase intensity, duration, or complexity to keep challenging your body.
Overtraining: Doing HIIT sessions too frequently without adequate rest and recovery can lead to overtraining, fatigue, and decreased performance. Allow your body time to recover between sessions.
Not Tailoring Workouts: HIIT should be tailored to your fitness level and goals. Using an inappropriate work-to-rest ratio or exercises can hinder progress or lead to frustration.
Ignoring Proper Nutrition: Eating a balanced diet with sufficient nutrients and hydration is crucial for optimal performance and recovery during HIIT.
Neglecting Warm-Up Sets: When increasing intensity, start with a warm-up set at a lower intensity before jumping into high-intensity intervals.
Doing Too Much Too Soon: Pushing yourself too hard, too fast can lead to burnout or injury. Gradual progression is key for sustainable results.
Not Monitoring Heart Rate: While working at high intensity, it's important to monitor your heart rate to ensure you're within a safe range.
Not Varying Exercises: Repeating the same exercises in every session can lead to boredom and overuse injuries. Incorporate variety to engage different muscle groups and prevent monotony.
Setting Unrealistic Expectations: Expecting immediate results or trying to match advanced HIIT routines as a beginner can lead to disappointment. Progress takes time.
Ignoring Recovery: Prioritize sleep, rest days, and active recovery to allow your body to repair and adapt.
Comparing to Others: Comparing your progress or abilities to others can lead to unnecessary pressure or discouragement. Focus on your own journey.
By being aware of these common mistakes and practicing mindful, safe, and gradual progression, you can enjoy the benefits of HIIT training while minimizing the risks. If you're new to HIIT, consider seeking guidance from a fitness professional to ensure you're following a suitable routine.
HIIT is an effective workout that promotes better health. However, practicing HIIT at home is very difficult, there is always a reason to feel sorry for yourself and stop one cycle earlier. Under the supervision of a trainer in the gym, this will not happen, there will be no opportunity to be distracted by conversations, phone calls or just get up and leave because you are tired.
Example of HIIT style workout programs.
Sure, here are a few examples of different HIIT-style workout programs that you can try. Remember to customize the exercises, work-to-rest ratios, and intensities based on your fitness level and goals.
1. Beginner's Bodyweight HIIT:
Warm-up: 5 minutes of light cardio (jumping jacks, jogging in place) Work-to-Rest Ratio: 30 seconds work / 30 seconds rest Rounds: 4 Exercises:
Jumping Jacks
Bodyweight Squats
Push-Ups (modified if needed)
High Knees
Plank Cool-down: 5 minutes of gentle stretches
2. 8-week HIIT program for beginners
The essence of the Beginner to Advanced complex is to increase the number of heavy loads for the first 4 weeks and decrease the rest period in the next month. At the same time, the total training time remains within 15-20 minutes. Rest can be either total rest or associated with low-intensity exercises. For example, active phase: fast jumping rope jumps alternate with walking on the spot for relaxation.
Program phases:
First: load/rest in the proportion of ¼.
Second: load increases in relation to rest up to ½.
Third: rest time is halved: 1/1
Fourth: load/rest is 2/1.
3. Cardiovascular Intervals:
Warm-up: 5-7 minutes of dynamic stretching and light jogging Work-to-Rest Ratio: 45 seconds work / 15 seconds rest Rounds: 6-8 Exercises:
Sprinting (on a track, treadmill, or outdoor space)
Burpees
Mountain Climbers
Jump Rope
Bicycle Crunches Cool-down: 5-7 minutes of static stretching
4. Tabata Style - Full Body:
Warm-up: 5-7 minutes of dynamic movements (arm circles, leg swings, jogging) Work-to-Rest Ratio: 20 seconds work / 10 seconds rest Rounds: 8 (4 minutes total) Exercises:
Squat Jumps
Push-Ups
Alternating Lunges
Plank Jacks
High Knees Cool-down: 5 minutes of gentle stretches
5. Strength and Cardio Circuit:
Warm-up: 5 minutes of light cardio and dynamic stretches Work-to-Rest Ratio: 40 seconds work / 20 seconds rest Rounds: 5 Exercises:
Dumbbell Squats
Push-Ups
Kettlebell Swings
Bodyweight Rows (using a TRX or a bar)
Box Jumps or Step-Ups Cool-down: 5-7 minutes of static stretching
Remember to adjust the duration and intensity of each exercise and the overall workout based on your fitness level. Additionally, always prioritize proper form and technique, stay hydrated, and listen to your body. If you're new to HIIT or have any health concerns, consider consulting a fitness professional before starting a new routine.
The right approach to interval training.
HIIT training works like medicine. You will not get better faster if you take pills more often, your body will just get poisoned. This method of training works in the same way: a strict frequency of sessions guarantees the fastest possible effect in the shortest possible time. And an overdose can cause irreparable damage to the body: it will lead to rapid deterioration of the heart, joints and muscles.
You can't do HIIT every day, your body needs at least 24 hours to recover from interval training. The ideal exercise plan is 3 times a week, which can be successfully combined with yoga or Pilates to stretch "clogged" muscles and relax.
The best time of day for training is in the morning, an hour after the first meal. You shouldn't work out on a full stomach, but HIIT doesn't tolerate hungry people either. Breakfast can be divided into two stages: a light snack before training and a glass of juice with baked goods after. Carbohydrate refueling after a marginal workout will help rock your metabolism. Busy people can move exercise to early evening, but no later than 4 hours before bedtime, as IT "wakes up" the body and it's problematic to fall asleep immediately after exercise.
If you do not do sports professionally, but want to keep in good shape without spending a lot of time in the gym, HIIT is an ideal option, which is not necessary to combine with other types of intensive exercise. Additional cardio will prevent normal recovery after training, and this will aggravate the stress on the heart muscle.
With strength exercises HIIT is better to alternate, not to mix. Ideally, give two days a week to interval training and three to work with weights in a relaxed mode.
HIIT exercises for men increase aerobic and anaerobic endurance. For those who are serious about achieving muscle hypertrophy, this will be an excellent preparation before taking on heavy equipment.