5 things to know about HIIT exercises
Calling all energiser bunnies, if you’ve got the stamina and momentum – HIIT exercises are your jam!
HIIT stands for High-Intensity Interval Training. Everything about these workouts are short, intense bursts of energy and activity, brief periods of rest mixed with some lower-intensity exercises.
The question you may be asking is – but why would I want to do frenetic bursts of exercises?
What’s so great about HIIT workouts?
Sure, you’re exerting a lot more energy than a staid walk on the treadmill but the beauty of HIIT is that it’s brief and quick episodes for a lot more output and results. HIIT workouts are known for their efficiency and effectiveness in improving cardiovascular fitness, burning calories, and boosting overall strength and endurance.
5 key aspects of HIIT exercises:
- Short on time? HIIT workouts are known for their time efficiency. The exercises are intense and heightened with a lot of effort needed but the upside is less time spent in the gym or on the treadmill.
- More calorie-burning for your buck – these workouts can be super effective at burning calories. The powerful gusts of activity elevate your heart rate and metabolism, leading to more calories being burned during (and even after!) the workout. This handy little hack is known as the afterburn effect or excess post-exercise oxygen consumption.
- The ultimate goal of all exercise should be to improve your health. With HIIT training, your cardio fitness levels get some serious oomph as the workouts tend to challenge your heart and lungs. HIIT can enhance your aerobic and anaerobic capacity, improving endurance.
- It may seem that HIIT workouts are too robust for your fitness level. Not so – these workouts can be modified and adapted for all levels. Take some time to get familiar with the range of exercises and check out online tutorials that showcase beginner to advanced forms.
- Word of caution: HIIT exercises often involve high-impact movements and rapid changes in direction, which can increase the risk of injury. Take note especially if you have joint issues. In this case, opt for traditional workouts like moderate-intensity walking, light jogging or swimming.
Types of HIIT workouts:
- Sprint at maximum effort for a short duration, followed by a period of walking or slow jogging.
- Stand with your feet together and hands by your sides. Jump with your feet apart while raising your arms above your head. Jump back to the starting position and repeat rapidly.
- Start in a push-up position, then quickly alternate bringing one knee at a time toward your chest while keeping the other leg extended. Try to simulate in a running motion.
- Tabata is a type of HIIT workout where you exercise intensely for 20 seconds and then rest for 10 seconds. You can do exercises like squats, push-ups, lunges, and plank jacks in this way.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.