High-intensity interval training (HIIT) is an excellent way to boost your fitness and overall health. The best part is that you can customize your routine based on your current fitness level and health status.
Back in the 90s, several studies showed how effective interval training can be for fat loss. One Canadian study compared interval training to a slower, long-duration cardio workout. Though the traditional cardio burned more calories, those doing interval training saw a significant reduction in total body fat.
More recently, the Journal of Obesity found that 12 weeks of intense workouts reduced body fat and increased muscle mass. Participants also saw a major drop in visceral fat and a rise in lean body mass and aerobic power, all without changing their diets.
HIIT involves short bursts of high-intensity exercise followed by brief rest periods. For example, you might sprint for 30 seconds on a treadmill, then jog steadily for two minutes, repeating this cycle for 20 minutes.
### Benefits of HIIT
**Fat Burning:**
HIIT burns more calories than steady-paced running and boosts your metabolism, so you continue burning fat even after your workout ends.
**Heart Health:**
HIIT pushes your heart into the anaerobic zone, improving heart health and fitness. You’ll eventually be able to train harder and longer.
**Weight Loss and Muscle Maintenance:**
Unlike steady cardio or dieting alone, HIIT helps you lose weight while preserving muscle mass.
**No Equipment Needed:**
Except for a pair of running shoes and suitable clothing, you don’t need any special equipment for HIIT, making it cost-effective and accessible.
**Efficiency:**
HIIT can be done quickly, fitting into a busy schedule better than long runs or lengthy gym sessions. Research shows you can make significant progress with just 15 minutes of HIIT, three times a week.
**Challenge:**
HIIT pushes your limits and gives you a sense of accomplishment as you push your heart to new levels.
### Types of HIIT Training
**Tabata:**
Named after Japanese researcher Izumi Tabata, this involves 20 seconds of high-intensity activity followed by 10 seconds of rest, repeated for four minutes. Tabata’s research showed this method offers the same aerobic benefits as longer, slower cardio.
**Barbell Complexes:**
Popular since the 80s, these workouts help reduce body fat and improve conditioning. They can be added to the start or end of your session but should be performed with maximal intensity. Start with an empty bar, increase weights gradually, and aim to complete as many complexes as possible in 10 minutes.
**Strongman Intervals:**
Exercises like log lifts and crucifixes offer intense workouts that build strength and lean muscle. Start with lighter weights and increase gradually, performing these sessions two or three times a week.
**Walking:**
Though it may seem simple, walking is beneficial, especially on days when you’re not doing intense training. Aim for 45 minutes of walking or 20 minutes of power walking to keep muscles and joints healthy.
**Burpees:**
Burpees are a great alternative to weightlifting, developing muscles and burning fat quickly. Historically used by the military, this exercise can be highly effective but should be limited to around 10 minutes to avoid overtraining.
### Conclusion
HIIT is a versatile and effective way to improve your fitness, burn fat, and build muscle, all while fitting into a busy schedule. Whether you prefer running, lifting, or even walking, there’s a HIIT workout for everyone.