This is a very common question that what is HIIT Training or High-Intensity Interval training, and how to add to your existing schedule.
Hello, dear readers, Today, I am going to tell all the major benefits and also how you can add this type of cardio to your workout so as to get the better burning effect so that you can melt off your extra fat extensively.
But make sure, remember your diet, nutrition, workout form, and rest must be on point when it will work as a killer.
What Exactly HIIT Training Is?
Basically, High-Intensity Interval Training is the best option to bump up your cardio and take you out of the comfort zone.
It is the form of cardio in which you can increase your heart rate at a certain point for a short period of time to add slow and high-intensity cardio.
Also, this is an unsustainable burst of physical activity with quick intervals rests, and this type of very intense training causes a type of metabolic disturbance resulting burning calories at a higher rate up to 48 to 72 hours later.
Let’s take an example-30 sec sprint HIIT then 1-minute recovery interval This idea is to work in the upper percentage of your heart rate zone.
The higher your heart rate, the more you will burn calories. As hard as you can during the work interval, it takes you into your anaerobic zone (activity occurs in absence of oxygen where you feel breathless or you made it your heart rate more than 80% of your maximum heart rate)
This is where your body doesn’t have enough oxygen and your muscles need to continue oxygen to exercising. That is something you can perform only for a short period of time because it is intense for a fresh person.
Also, HIIT workout you can modify for people of all fitness levels and people with several medical conditions including being diabetes and overweight.
As well as. HIIT workouts can be performed by several methods of exercise including running, swimming, walking, cycling, strength exercises, bodyweight exercises, etc.
Benefits Of High-Intensity Interval Cardio
In fact, this type of training mostly used by athletes to increase metabolic rate, reduce insulin resistance, endurance and performance. However, it’s also has been shown the benefits of the normal exerciser.
Here are some of the common benefits of HIIT training below
1. It helps you burn more calories
This is where the real benefits come in, especially if you would want to lose weight and burn fat this could be the best option for you.
Although studies have shown that HIIT training allows you to burn more fat within the exercising muscles, it’s pretty amazing as we have always found that spot reduction doesn’t work.
2. It improves your performance-
Add a little HIIT cardio into your routine and you’ll notice a disparity in your workouts, you’ll have more stamina and performance.
3. It helps you burn more calories throughout the day
The other great thing about HIIT is that helps burn more of calories to get your body back into balance after the workout it means a greater burn effect, and you’ll automatically burn extra calories even if you are resting/sitting after your HIIT workout.
4. Your workout gets shorter
A typically HIIT lasts 15-30 minutes and involves a 2:1 ratio, means your recovery intervals are twice as long as the workout intervals. An example 1 minute sprint 2 minutes recovery intervals.
Some people do 30-sec sprint and 1-minute recovery intervals. You can perform this in several ways as per your maximum heart capacity.
5.How to create a workout
Creating your own HIIT workout is simple. Basically, you have to choose a very high-intensity exercise, like sprinting all out, cycling, elliptical and stair-master as fast as you can, etc.
Before you head to this training, do warm up about 5-10 minutes properly then get straight to it, as I mentioned above 30-sec sprint and 1-minute recovery interval, and as your level is up you can increase the timing of your training by up to 2:1 ration
If you are a beginner, going to perform this, simply I don’t recommend you, because it is a high level of intense training, and you won’t like it too.
Also, your body won’t be able to adapt quickly, but you can start with aerobic(present of oxygen) interval training and work your way up from there.
Interval training is not without its downfalls. But I am suggesting you build lean physic, doesn’t mean you should include it into your routine on a daily basis.
True interval training is not a rushed job. In fact, The (CNS) central nervous system is primarily affected by this type of high-intensity training takes around 48 hours to recover. Overtraining leads to overflow.
If you are doing over-training, it can affect your CNS and cause muscle damage, metabolic stress, and mechanical tension. In fact Interval training actually must be recommended with sufficient recovery time with Clean gain
Workout Sample For Fat Loss
This is a simple workout plan as per your fitness level, you can do +- in terms of workout intensity. Also, you can add this training to your existing workout schedule twice a week by replacing your regular cardio activity if you are overweight with
These workouts include 30 sec on and 1-minute off after doing 2 exercises back to back then take 1-minute rest, then see how burn you feel in the gym. Make sure to warm-up your body completely by doing cycling or slow walk or any of your favorite activity.
- Jumping Jacks + Burpees
- High Knees + Squats
- Jump Rope + Squats Jumps
- Lunges + Mountain climbers
- Crunches + Leg Raise + 50 Hand Boxing.
- Cool Down
Repeat the same structure for 3-4 rounds in order to get burn more and more calories as per your fat% and your fitness levels of course.
Note:- Before you get into this type of training. make sure to consult your physician or take physical advice in order to determine if it is suitable for you to begin this type of training.
I hope this article is helpful to better understand if you still have some confusion feel free to ask below.