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HIIT is a highly effective training method that can improve cardiovascular fitness, muscle power, and overall athletic performance in a time-efficient manner. By incorporating HIIT into your fitness routine, you can achieve significant health benefits and enhance your physical capabilities. Whether you are a seasoned athlete or a beginner, HIIT can be tailored to meet your individual needs and help you reach your fitness goals.
High-Intensity Interval Training (HIIT) has gained popularity due to its efficiency and effectiveness in improving various aspects of physical fitness. This training method involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. HIIT is known for its ability to enhance cardiovascular fitness, muscle power, and overall athletic performance in a relatively short amount of time.
What is HIIT?
HIIT is a form of exercise that alternates between high-intensity efforts and recovery periods. The high-intensity segments typically involve exercises performed at 85-95% of an individual’s maximum capacity, while the recovery periods allow the heart rate to decrease before the next high-intensity effort begins. This cycle is repeated multiple times within a single workout session.
Benefits of HIIT
- Improved Cardiovascular Fitness: Studies have shown that HIIT can significantly enhance cardiorespiratory fitness, often more effectively than moderate-intensity continuous training (MICT)2 7.
- Enhanced Muscle Power: HIIT has been found to improve muscle power and work economy, which can translate to better performance in various sports and physical activities4 7.
- Efficient Use of Time: HIIT workouts are typically shorter in duration compared to traditional exercise routines, making them a time-efficient option for individuals with busy schedules1 4.
- Versatility: HIIT can be adapted to various forms of exercise, including running, cycling, and resistance training, making it suitable for a wide range of fitness levels and preferences6 10.
How to Do HIIT
Basic Structure
A typical HIIT session includes the following components:
- Warm-Up: Begin with a 4-5 minute warm-up to prepare the body for intense exercise. This can include light jogging, dynamic stretches, or other low-intensity activities3 7.
- High-Intensity Intervals: Perform exercises at high intensity for a specified duration. Common intervals include 30 seconds to 1 minute of vigorous activity, such as sprinting, cycling, or bodyweight exercises like burpees or jump squats2 9.
- Recovery Periods: Follow each high-intensity interval with a recovery period of equal or slightly longer duration. Recovery can involve complete rest or low-intensity activities like walking or slow cycling2 9.
- Repeat: Alternate between high-intensity intervals and recovery periods for the desired number of cycles. A typical HIIT session may include 4-10 cycles, depending on the individual’s fitness level and goals2 9.
- Cool-Down: Conclude the workout with a 4-5 minute cool-down to gradually lower the heart rate and stretch the muscles3 7.
Example HIIT Workouts
Running HIIT
- Warm-Up: 5 minutes of light jogging
- Intervals: 10 x 1 minute of sprinting at 85-95% maximum effort, with 1 minute of walking or slow jogging in between
- Cool-Down: 5 minutes of walking and stretching
Cycling HIIT
- Warm-Up: 5 minutes of easy pedaling
- Intervals: 8 x 30 seconds of all-out cycling, with 90 seconds of slow pedaling in between
- Cool-Down: 5 minutes of easy pedaling and stretching
Bodyweight HIIT
- Warm-Up: 5 minutes of dynamic stretches and light cardio
- Intervals: 5 x 1 minute of burpees, with 1 minute of rest or light activity in between
- Cool-Down: 5 minutes of stretching and deep breathing