Introduction
Are you tired of spending hours in the gym without seeing significant results? High-intensity interval training (HIIT) might be the solution you’ve been looking for. This workout program involves short bursts of vigorous exercise followed by periods of rest, helps you to burn fat very quickly. In this article, we’ll explore the benefits of HIIT workout and provide a sample routine for beginners.
What is HIIT?
It is a very common method of weight loss that involves short period of intense exercise followed by rest or low-intensity activity. Depending upon the individual preference and type of HIIT workout the intensity, duration and rest period varies. There are wide range of HIIT workout such as sprinting, cycling, or bodyweight exercises that can help to burn fat in less time.
How does HIIT work for weight loss?
HIIT workout loses weight by boosting our body metabolism, which helps us in burning more calories over shorter time. During exercises, our body requires large amount of calories to feed exercising muscles which increases our metabolism. This effect lasts for up to 24 hours post exercise, it means we will continue to burn calories even after we have finished exercising. Additionally, HIIT workouts can help preserve muscle mass while burning fat, helping us achieve a leaner, more toned physique.
Benefits of HIIT workouts
Increased calorie burn
It burn more calories per minute than steady-state cardio, which means you can burn more overall calories in a shorter amount of time. This is because of the intense, anaerobic nature of HIIT exercises, which require more energy to perform in compression to the other traditional methods of exercise.
Increased metabolic rate
HIIT workouts can also increase your metabolic rate, which is the rate at which your body burns calories at rest. This effect last for hours post workout, which means you continue to burn calories even when you are not exercising.
Reduced appetite
Many studies have shown that HIIT can also reduce appetite and which can be beneficial for weight loss. It is because there is a change in hormone levels that take place during and after HIIT workouts.
Improved cardiovascular health
HIIT workouts can also improve cardiovascular health by increasing the strength and efficiency of your heart and lungs and also reduce the overall risk of heart disease, stroke, and other cardiovascular conditions.
HIIT vs. traditional cardio for weight loss
Comparison of calorie burn and metabolic rate
While steady-state cardio may burn more overall calories during a workout, HIIT can result in a higher calorie burn per minute and can increase your metabolic rate for hours after your workout.
Pros and cons of each type of exercise
Traditional cardio exercises is low-impact and can be done for longer periods of time, making it a great option for beginners or those with joint issues. HIIT, on the other hand, is more intense and can provide a greater challenge for those looking to push themselves.
Which is better for weight loss?
Both HIIT and regular cardio exercises can be effective for weight loss, and the best choice may depend on your individual preferences and fitness level.
HIIT exercises have been demonstrated to be more effective at burning fat and take less time than standard cardio exercises, which can also be useful for weight loss. Based on the research which was published in the Journal of Obesity, participants who took part in HIIT exercise lost more body fat than those who performed traditional cardio exercises for the same period of time. Additionally, HIIT workouts have been shown to preserve muscle mass while burning fat, while traditional cardio workouts can lead to muscle loss.
HIIT workout routine for beginners
If you’re new to HIIT workouts, it’s important to start slowly and gradually increase the intensity and duration of your workouts. Here’s a sample HIIT for beginners:
Warm-up
- 5-10 minutes of light cardio like jogging, cycling etc.
- Dynamic stretches such as leg swings, arm circles
HIIT workout
Perform each HIIT exercise for 30 seconds, followed by 30 seconds of rest. Repeat the cycle 3-4 times and resting for at least for 1-2 minutes between each cycle.
- Jumping jacks
- Mountain climbers
- Squat jumps
- High knees
- Burpees
- Plank jacks
- Lunges
- Push-ups
Cool-down
- 5-10 minutes of light cardio (e.g., jogging, cycling)
- 5-11 minutes Static stretches (e.g., hamstring stretch, quad stretch)
How to implement HIIT into Your Workout Routine
- Choosing the right exercises: When choosing exercises for your HIIT, it’s important to choose ones that work multiple muscle groups and elevate your heart rate quickly.
- Determining work and rest intervals: The work interval should be long enough to get your heart rate up and challenge your muscles, while the rest interval should be long enough to allow for recovery.
- Structuring your workout: A typical HIIT workout may involve 4-6 exercises performed for 30-60 seconds each, followed by a 10-30 second rest interval. This sequence is repeated for 3-5 rounds.
- Frequency and duration of HIIT: It can be done 2-3 times per week, with each workout lasting 20-30 minutes.
Tips for success with HIIT workouts
- Start slowly and gradually increase the intensity and duration of your workouts.
- Choose exercises that challenge you, but that you can perform with good form.
- Use a timer or HIIT app to time your intervals and rest periods.
- Stay hydrated before, during, and after your workout.
- Fuel your body with nutritious foods to support your workouts.
- Get adequate rest and recovery between workouts.
Contraindications and Precautions
Although these exercises are a safe and effective tool for weight loss, but HIIT exercises might not be suitable for everyone. These are the few important point that we need to keep in mind before doing HIIT exercise:
- If you have any medical conditions or injuries, consult with your doctor before starting workout program.
- Start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
- Listen to your body and modify exercises or rest periods as needed.
- Avoid HIIT if you are pregnant or have recently given birth.
- Avoid it if you have a history of heart disease or other cardiovascular conditions.
Conclusion
HIIT workouts offer a time-efficient and effective way to lose weight and improve your overall fitness. By implementing these short period of intense exercise followed by periods of rest in daily routine, you can boost your metabolism and burn more calories in less time. Whether you’re a beginner or an experienced exerciser, HIIT workouts can be customized to your fitness level and goals.
FAQs
What should I eat before a HIIT workout?
It’s important to fuel your body with nutritious foods before a workout. Aim to eat a meal or snack that contains carbohydrates and protein, such as a banana with peanut butter or a turkey and cheese sandwich on whole-grain bread.
Can I do HIIT workouts every day?
While HIIT workouts can be effective, it’s important to give your body time to rest and recover between workouts. Best practice to do HIIT is 2-3 times weekly and also add other forms of exercise, such as strength training and yoga, into your exercise routine.
What equipment do I need for a HIIT workout?
HIIT workouts can be done with minimal equipment, such as bodyweight exercises, resistance bands, or dumbbells. You can also use equipment such as a treadmill or stationary bike for cardio-based HIITs.
Is HIIT suitable for beginners?
Yes, it can be modified to suit your fitness level and goals. Go slowly and gradually increase the intensity and duration of your exercise as your body become more comfortable.
How long should a HIIT workout be?
Duration of HIIT can range from 10-30 minutes, depending on your fitness level and goals.
