HIIT: High Intensity Interval Training
This is a training technique where you give an all out
effort for a short period of time, followed by a period
of rest or active recovery.
Both the work and rest intervals can last for however
long you like, but with most workouts you’ll usually
find the intervals last for around 10 seconds to I
minute and the total workout lasts between 4-20
The work intervals can be done with almost any
exercise activity. Sprints, Kettlebell Swings, Squat
Jumps, etc. It all works as long the exercise is done
with a lot of intensity.
And the rest intervals can include: Jogging, bouncing
in place, orjust chillin
But now you might be wondering, why do this? Does it
have any advantage over regular cardio?
Here are the 7 HIITProven Benefits to why it works.
Benefit 1). You Will Save Time at The Gym
Benefit 2) There’s no equipment needed.
Yes, you can perform HIIT with all sorts of exercises,
but it can also be done from almost anywhere with no
weights or equipment.
So if you can’t make it to the gym that day, doing a hiit
workout from home is always a great second option.
Another serious advantage of hiit is that it give you the
Benefit 3) Mix things up
A lot of people complain about not being able to stick
with a routine because they get bored.
Because HIIT is simple a protocol and not a specific
exercise. it can be done with
Sprints, jump ropes, battle ropes, kettlebells, burpees,
Benefit 4)People Seem to stick with HIIT
In one study of 44 participants performed by the
School of Health and Exercise Sciences,
we see that people greatly preferred HIIT workouts
over other forms of cardio.
Benefit 5) Improved V02 Max
Your V02 is the amount of oxygen you can use during
intense maximal exercise. We see in multiple studies
that those who use HIIT vs. Steady State Cardio have
a much greater improved v02 max.
Benefit 6) HIIT Matches Regular Cardio’s EPOC
Now there’s a lot of hype around HIIT’s EPOC or
Excess Post-Exercise Oxygen Consumption. This is
the burning of extra calorie after a workout. While
most of the claims I found greatly exaggerated HIIT’s
effect on EPOC, it is true that a 20 minute HIIT session
will give you similar “after burn” effects as steady
state cardio for 60 minutes.
Benefit 7) Hiit burns just as much fat
In multiple studies we see that HIIT burns just as
many calories as steady state cardio in 1/2 the time
and even in some studies, 1/3 of the time.
In other study’s we see that HIIT targets and burns
more body fat than traditional cardio.
So in a much shorter period of time you’ll get the
same amount of calorie burn and potentially more fat
burning by using HIIT.