What is a HIIT workout, and why is it growing in popularity? Incorporating different types of workouts is key to building up different muscle groups and seeing more results in your workouts. “HIIT” is a broad term for workouts that involve short periods of intense exercise followed by short rest periods. One of the most attractive benefits of taking a HIIT class is that you can get maximum health benefits in a small amount of time.
Why High Intensity Interval Training?
A typical HIIT workout can be anywhere from 10 to 45 minutes long, made up of a series of workouts in small circuits. This type of workout can be anywhere from sprinting, biking, jumping rope, lifting weights, ropes, bodyweight exercises, or more.
Since the workout is circuit-focused, one round or repetition of HIIT would most likely consist of 20 to 45 seconds of work, and a few seconds of rest. Do this for four to six reps for a complete workout. Depending on the exercises you choose to incorporate will affect the intensity of the workout.
HIIT classes are a great way to incorporate weight training and cardio into your weekly workout. A HIIT class is usually fast and furious but has also proven to be more enjoyable than a slower-paced exercise. It boosts class engagement and keeps your workout time efficient.
Long-Term Benefits of HIIT
Shorter period, maximum impact is one of the largest reasons for the popularity of HIIT workout classes. In fact, research shows that members in a HIIT class burned 25-35% more calories than another form of exercise. Other long-term benefits include:
Your metabolic rate is higher– After a HIIT class, your metabolism increases more than a workout with a steady jog. It is also noticed that HIIT could shift the body’s metabolism toward using fat for energy rather than carbs.
High calorie burning- With a high-impact class, you’re able to burn more calories in a shorter amount of time.
Muscle building- Given the nature of the class, you’re going to be introduced to more weightlifting. This allows the body to build more muscle mass with new weight lifting activities.
HIIT Versus Cardio
These two styles of working out are very different from each other and have their respective benefits. In a steady-paced cardio workout, like a long job, bike ride, or elliptical you’re going to work your cardiovascular system, and slowly increase endurance. But with only participating in a steady-paced cardio workout, you might not reach your desired fitness goals and can wear down joints more easily – think knee pain on the hard pavement when you go for a run.
During HIIT, you might switch up your cardio for 30 seconds sprint, 10 seconds off, for around 20 minutes. You can get your heart rate up much faster than a steady pace and burn more calories in less amount of time. The benefits of a great workout are more accessible in a condensed time period.