What is HIIT, and Should I Do It?
High-intensity interval training (HIIT) is a high-level of exercise that conditions your body to burn through fat stores, deliver circulation and oxygen to your cells more effectively, and increase muscle definition.
What does this mean in everyday terms? When you get to the top of the stairs, you won’t feel winded.
Did you know that HIIT is meant to be a supplement to your fitness program, and shouldn't be relied upon for weeks on end? Or that you are supposed to catch your breath between intervals (with few exceptions)? Did you know that if you haven't worked out in over a few months, HIIT can actually cause injuries?
It's true. If you are just getting into fitness, and you do a HIIT workout, you are putting yourself at GREAT risk because you haven't put a foundation of strength on your movements.
I recommend you get strong with good movements first, and then crank up the intensity with confidence. I love using HIIT for myself and many of my clients. My job is to make sure you work out the smartest way possible.
Reasons to incorporate HIIT into your training routine
If there is one thing that will make your fitness routine suffer, it is monotony. Pepper in a HIIT day, or devote the second half of your workout to something high intensity 1-2 times per week.
Besides keeping your workouts challenging, HIIT stimulates your body to burn fat even after your workout is complete--often for an entire day.
HIIT helps you achieve your fitness goals. If you want to improve your long-distance runs, the extra mitochondria and increased oxidative capacity of muscle that happens as a result of HIIT will give you a noticeable benefit. If you are in law enforcement, and need to chase and subdue a perp, your high intensity training will help you tap into your explosive energy, and not get winded as easily.
How to get started with HIIT
HIIT is a format of exercise where you perform a high quantity of activity in a short time (high intensity). You perform an exercise movement for a prescribed amount of time or reps (intervals), either followed by another movement, or a set break time, or a rest until your breath is caught. Rinse and repeat. You can do it with most exercise movements: stationary bike, burpees, kettlebell swings, rowing machine, push ups, rows, sprinting, or jumping movements and other plyometrics, etc.
Example workout
The Tabata format is a favorite for many fitness buffs. The way Dr. Tabata researched the cardiorespiratory benefits of HIIT was with 4-minute blocks on a stationary bike of twenty seconds of work alternating with ten seconds of rest. The test subject would complete three 4-minute blocks with one minute of rest in between.
We affectionately call each 4-minute "block" a Tabata.
Depending on your level of proficiency you may choose to do one, two, or three Tabatas for your workout.
:20 Box Jumps
:10
:20 Push ups
:10
:20 Box Jumps
:10
:20 Push ups
:10
