A typical HIIT workout consists of repeated intervals of high-intensity exercise of any type followed by periods of low intensity recovery intervals. You can use exercises such as running, weight lifting, body weight, swimming, cycling, elliptical, and or stationary bicycles. The short bursts of high-intensity usually last from 20 to 30 seconds and the intervals last for a minute or so.
The intensity of the workouts can be adjusted to your own fitness and endurance levels, so HIIT is great for beginners and professional athletes. A typical HIIT session would include a warm up lasting between 5 and 10 minutes and the entire workout can be performed in 30 minutes or less.
The standard high intensity to recovery ratio for a HIIT workout is about 1 minute of high intensity to 2 or 3 minutes of active resting time. The resting time is important because the muscles are removing metabolic waste and are busy producing more energy for the next bout of intensity. High Intensity Interval Training is a great way to build muscle and burn a ton of calories. Calorie burning post workout can last up to 48 hours this is known as EPOCH or after burn.
Examples of typical HIIT workouts include the following:
- Running –Run at your fastest pace for about 200 meters. Then, jog at a much slower pace for about 400 meters.
- Indoor Cycling – Perform hill climbs for about two minutes followed by four minutes of flat surface rest intervals. Repeat four or five time.
- Burpees – While standing place hands on the surface in front of you and jump backwards, legs extended so you’re in a push up stance. Then, quickly jump back toward your hands. Immediately stand and jump, hands raised. Repeat.
- Push-Ups – From plank position with your hands directly beneath your shoulders and legs apart to hip width, bend your elbows and lower yourself until you’re almost touching the ground. Return to beginning position and repeat.
- Sit Ups – Lying on your back with knees bent and feet on the floor, use your abdominal muscles to pull your back and head up until you’re sitting perpendicular. Tighten your core and go back to the starting position, then repeat.
The benefits of HIIT are many, and you can customize the workouts to your fitness and endurance levels. The fat loss you’ll experience is amazing and your body will soon show the benefits of HIIT by turning into lean muscle.
Another benefit is the way your metabolism regains its power to keep working even after the exercises are long finished. Muscle-building hormones are released with HIIT workouts, so your endurance and strength levels will increase accordingly. Less time devoted to exercising and better results is the main draw of HIIT workouts. Here is my 15 minute example of a HIIT Workout
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