HIIT For many people aiming to burn a lot of calories, high-intensity interval training is the way to go.
Also known as HIIT, these popular workouts feature bursts of intense activity, such as squats or lunges, followed by recovery time. A HIIT routine can torch more calories than a traditional endurance workout while being performed in a shorter amount of time. Numerous studies also show interval training can provide the same health benefits as one continuous workout at a moderate intensity, according to a review published last year in the International Journal of Environmental Research and Public Health.
With all of these positives,
it’s not surprising that HIIT workouts were one of the top 10 fitness trends predicted for 2022, according to the annual survey of health and fitness trends conducted by the American College of Sports Medicine, and they have been among the top 10 fitness trends since 2014. Yet HIIT workouts require maximum exertion, which means they aren’t for every day — or necessarily for everyone.
There are three similar forms of interval training. That may be a better HIIT fit for your training goals and needs — and you may even inadvertently be doing them, said certified fitness instructor Austin Brock. Cofounder of Slash Fitness in Delray Beach, Florida.
“Since there are so many different variations of these types of workouts.
Facilities tend to use the acronym people most familiar with, and that’s HIIT,” Brock said. “But that might not be what you’re really doing.”
True HIIT workouts last 20 to 60 minutes and feature intense work periods ranging from five seconds to eight minutes. According to the American College of Sports Medicine. These routines performed at 80% to 95% of your maximum heart rate. Which is a state where you can talk but need to take breaths every few words, Brock said. Recovery periods may last as long as the workout phases.
Here’s one example. After warming up, pedal a stationary bike — set to some level of resistance — as fast as you can for 30 seconds, then pedal slowly for one minute. Repeat 10 to 20 times, finishing with a cooldown. You can also perform HIIT workouts using body weight. Via circuits of exercises such as air squats. Burpees (a combination of a squat thrust, plank and a squat jump) and lunges.
Read on for the different forms of interval training and how they can help you accomplish your fitness goals.