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HIIT training - what it involves, what are its benefits and how to do it correctly
High-Intensity Interval Training (HIIT) is a popular form of exercise that combines short intervals of intense effort with periods of active or low-intensity recovery. This method has gained popularity due to its impressive effectiveness in burning fat, increasing endurance, and improving cardiovascular performance, all in a relatively short time. HIIT is preferred not only for its physical benefits, but also for its flexibility – it can be adapted for any fitness level and done anywhere, from the gym to the home, without complex equipment.
If you want to find out what HIIT training involves, why it is considered so effective, and how it can be done correctly to maximize results and avoid injuries, continue reading our article.
Contents:
- HIIT training - what does it mean and what does it entail?
- The benefits of HIIT training - what are they?
- HIIT workouts for men vs. women - differences and recommendations
- HIIT exercises at home or at the gym, for beginners and advanced
- How to maximize the effectiveness of HIIT workouts - supplements and other suggestions
1. HIIT training - what does it mean and what does it entail?
HIIT, or High-Intensity Interval Training , is an exercise method that involves alternating between periods of intense effort and short periods of recovery. The basic idea is simple: work as hard as you can for a short period of time, followed by a recovery break, repeating this cycle multiple times. HIIT is an effective way to improve both cardiovascular fitness and muscular strength and endurance, all in a shorter amount of time than traditional workouts.
How does HIIT training work?
HIIT combines periods of intense effort (usually between 20 and 40 seconds) with short intervals of rest or reduced effort (between 10 and 20 seconds). These intervals can be adjusted depending on the fitness level of each individual. Intense effort means working at 80-90% of your maximum capacity, which quickly raises your heart rate and activates the cardiovascular system.
A simple example of HIIT training could include exercises such as sprints followed by short breaks, push-ups and squats performed at maximum intensity, followed by a period of active recovery (easy walking or jogging).
What does HIIT involve?
- Short and intense : HIIT is designed to be short (10-30 minutes) but intense. During this time, the effort exerted is much greater than in a regular workout.
- Alternating intense effort with recovery : In a HIIT workout, intervals of intense work are followed by short periods of rest. These breaks are essential to allow for partial energy recovery and preparation for the next intense interval.
- Maximizing efficiency : HIIT stimulates metabolic processes and continues to burn calories even after the workout ends, due to the "afterburn" effect (increased post-exercise oxygen consumption).
- Adaptability : HIIT can be customized and adapted for various types of exercise and fitness levels, from cardio to strength training.
2. The benefits of HIIT training - what are they?
HIIT training offers numerous benefits for both physical and mental health, making it one of the most popular training methods. By alternating short periods of intense effort with active recovery intervals, HIIT allows for maximum effort and efficiency in a relatively short amount of time.
Here are the main benefits of HIIT training:
- Accelerated calorie burning and body fat reduction
HIIT workouts are effective at burning calories, even in a short period of time. The increased heart rate during intense exercise stimulates the metabolism and activates the afterburn effect , known as excess post-exercise oxygen consumption (EPOC). This means that the body continues to burn calories even after the workout is over, which facilitates weight loss and burning body fat, especially in the abdominal area.
- Increasing cardiovascular capacity and improving heart health
By alternating between high intensity and recovery periods, HIIT effectively increases cardiovascular endurance. The workout strengthens the heart and improves its ability to pump blood throughout the body, which can lead to lower blood pressure and a reduced risk of cardiovascular disease. HIIT can also help reduce “bad” cholesterol (LDL) and increase “good” cholesterol (HDL).
- Increasing muscle mass and strength
HIIT workouts can help maintain and increase muscle mass, especially when strength exercises such as squats, push-ups, or lunges are included. High-intensity intervals stimulate muscles and promote muscle growth, which is useful for people who want to build muscle mass while losing weight. In addition, HIIT helps improve muscle endurance and overall toning.
- Improving physical condition and endurance
HIIT can significantly increase endurance levels in a relatively short time. Through the intensity of the training, the body adapts to better manage physical stress, which leads to better physical fitness and a greater ability to sustain intense physical activities. This type of training can also improve performance in other sports or physical activities.
- Optimizing training time
HIIT is ideal for people with busy schedules who can't dedicate much time to training. With sessions lasting just 15-30 minutes, HIIT provides a complete, intense, and effective workout comparable to an hour or more of moderate-intensity exercise. HIIT can also be done at home, without special equipment, making it accessible and easy to incorporate into any daily routine.
- Flexibility and variety in training
HIIT can include a wide range of exercises and can be customized based on your fitness level, preferences, and goals. From cardio exercises like sprints and jumping jacks to strength exercises like squats and planks, HIIT allows for a varied and engaging workout, reducing monotony and increasing motivation. Due to its flexibility, HIIT can be done in any space, from the gym to the great outdoors.
- Improving metabolism and insulin sensitivity
Another important benefit of HIIT training is its effect on metabolism and insulin sensitivity. Studies show that HIIT can help regulate blood sugar levels and improve insulin sensitivity, which helps prevent type 2 diabetes and maintain a healthy metabolism. Increased insulin sensitivity means that the body uses glucose more efficiently, reducing the risk of fat storage.
- Supporting mental health and reducing stress
High-intensity exercise, like HIIT, stimulates the release of endorphins, brain chemicals that induce a sense of well-being and reduce stress levels. HIIT helps reduce anxiety and improve mood through its stress-relieving effect. Additionally, being an intense and focused activity, HIIT can help develop concentration skills and increase mental energy.
3. HIIT workouts for men vs. women - differences and recommendations
HIIT workouts are effective for both men and women, but there are some differences that can influence how training sessions are structured for each. While the benefits of HIIT are similar for both sexes, certain adaptations can optimize results based on the goals and characteristics of each group.
Here are some differences and recommendations for HIIT workouts for men and women:
- Different fitness goals
- Men : Men are generally more focused on building muscle mass and strength, so they may opt for HIIT sessions that include more strength exercises, such as push-ups, squats, deadlifts, and lunges, to stimulate muscle hypertrophy and strength.
- Women : Women may be more interested in toning muscles, burning fat, and improving overall fitness. That's why many HIIT workouts for women include strengthening exercises for targeted areas like the abs, thighs, and glutes, combining high-intensity movements with strength training for these muscle groups.
- Muscle group-oriented exercises
- Men : HIIT workouts for men can include more heavy weight or bodyweight exercises, focusing on developing the chest, back, and arms, areas that are generally a priority for many men. Exercises like push-ups, burpees, and deadlifts are commonly included.
- Women : Women can incorporate exercises focused on toning the glutes, thighs, and abdominal muscles into their HIIT workouts. Moves like lunges, squats, planks, and crunches are very effective for sculpting these muscle groups. Many HIIT workouts for women also include plyometric exercises to boost calorie burn and improve mobility.
- Intensity and duration of intervals
- Men : Since men generally have more muscle mass and a higher metabolism, they can perform very high-intensity HIIT intervals to maximize calorie burn and muscle growth. Intervals of effort can last 30-45 seconds, followed by a short break (10-20 seconds) to keep their metabolic rate high.
- Women : Women can opt for slightly longer intervals and shorter recovery if their goal is to tone and maintain a moderate-to-high intensity for fat burning. For example, a 20-30 second interval of intense effort followed by 10 seconds of active rest can be effective for boosting fat burning and endurance.
- Adaptations to the hormonal cycle
- Men : Generally, men do not need to make intensity adjustments throughout the month due to hormonal variations, which allows them to maintain a constant level of intensity in HIIT workouts.
- Women : For women, monthly hormonal fluctuations can affect energy and recovery. For example, during the follicular phase of the menstrual cycle (the days from the start of your period to ovulation), women may have more energy and exercise tolerance, which can make intense HIIT workouts easier to handle. During the luteal phase (after ovulation), when progesterone levels are high, energy can dip, and it may be beneficial to lower your training intensity a bit to avoid overexertion and maintain motivation.
- Flexibility and mobility
- Men : Since men tend to have less flexibility, it is recommended that they include mobility and flexibility exercises, especially if HIIT involves explosive or complex movements. Warming up and stretching during recovery are important to prevent injury.
- Women : Women generally have greater flexibility than men, but this can also bring the risk of hyperextension, especially in joints like the knees and shoulders. Special attention to form and stability during exercises is essential to avoid injury.
4. HIIT exercises at home or at the gym, for beginners and advanced
HIIT workouts can be done effectively both at home and at the gym, and the exercises can be adapted for beginners and advanced users. Below, you will find some examples of HIIT exercises for each level, along with recommendations on intensity and workout structure.
HIIT exercises for beginners (at home or at the gym)
For beginners, HIIT workouts should be accessible, equipment-free, and focused on form and control. Work intervals are shorter (20-30 seconds), followed by longer rest periods (20-40 seconds) for full recovery.
Works the muscles of the thighs and buttocks. Stand with your feet shoulder-width apart, squat down and return to the starting position.
Lean on your knees and perform controlled push-ups to work your chest and arm muscles.
Simple cardio, ideal for raising your heart rate.
Push-up position, knees raised one at a time towards the chest at a steady pace. Excellent for the abs and upper body.
Ideal for the abdomen and core area. Hold the position for 20-30 seconds, without letting your hips drop.
HIIT exercises at the gym for beginners
Ensures stability and controls movement safely.
Work your back and biceps with the support of the beginner machine.
Alternate intense sprints with light pedaling.
Provides upper body support, ideal for developing chest strength.
HIIT exercises for advanced users (at home or at the gym)
For advanced users, HIIT workouts include longer intervals of intense effort (30-45 seconds) and short breaks (10-15 seconds). The exercises are more complex and involve multiple muscle groups, often requiring equipment.
HIIT exercises at home for advanced users
- Burpees
Start standing, do a push-up, quickly get back to your feet and jump. It's a complete exercise, involving the muscles of the entire body.
2. Jump Squats
Perform a squat and jump up to work your thighs and glutes intensely.
3. Push-ups with a clapper
Push-ups are performed explosively, clapping your hands with each lift. They work the chest and triceps intensely.
4. Fast-paced Mountain Climbers
Quick version of the classic exercise to increase intensity, involving the abdominal and arm muscles.
5. Plank with alternating leg raises
From a plank position, alternately lift one leg at a time, adding difficulty to your abs and glutes.
HIIT exercises at the gym for advanced users
- Barbell Squats
For strength and intensity. Perform squats with appropriate weights to work your legs and core.
2. Deadlifts
A complex exercise that works the back, leg, and core muscles. Perform with medium weights for a high number of repetitions.
3. Incline Treadmill Sprints
Set the incline and do 30-second high-intensity sprints followed by easy walking. It works the entire cardiovascular system and leg muscles.
4. Kettlebell Swings
Use a kettlebell to perform explosive swings, training your glutes, legs, and core.
5. Weighted Pull-Ups
Add weights to increase the difficulty of the pull-ups, ideal for developing your back and biceps.
Structure of a recommended HIIT workout for beginners and advanced users
For beginners:
- Intervals : 20-30 seconds of effort, followed by 20-40 seconds of recovery.
- Total duration : 15-20 minutes.
- Example : Choose 4-5 exercises (e.g. squats, modified push-ups, jump rope, mountain climbers) and perform 2-3 rounds.
For advanced users:
- Intervals : 30-45 seconds of effort, followed by 10-20 seconds of recovery.
- Total duration : 20-30 minutes.
- Example : Choose 5-6 exercises (e.g. burpees, jump squats, kettlebell swings, pull-ups) and perform 3-4 rounds.
5. How to maximize the effectiveness of HIIT workouts - supplements and other suggestions
To maximize the effectiveness of HIIT workouts, it is essential to combine proper nutrition with quality supplements and recovery strategies. HIIT is highly demanding on the body, and protein, vitamins and minerals play a crucial role in supporting performance and recovery.
One of the most important nutrients for athletes is protein , which is necessary for the repair and development of muscle tissue. Protein supplements, such as whey protein powder, can be easily integrated into your daily diet, providing the body with essential amino acids after training to support muscle growth and prevent muscle breakdown.
Vitamins and minerals are also essential to maintain energy and reduce the risk of fatigue or injury. Vitamin D, magnesium and the B complex are frequently recommended for athletes, contributing to the proper functioning of the muscular and nervous systems.
For maximum performance, energy-boosting post-workout supplements , such as beta-alanine or caffeine, can also be helpful, as they improve endurance and alertness. Creatine is also a staple supplement for HIIT workouts, as it helps increase strength and increase effort.
In addition to muscle mass supplements , hydration and active recovery should not be neglected. Sufficient breaks and muscle stretching prevent overexertion, helping the body to be prepared for the next sessions. Proper training planning, proper nutrition and choosing the right supplements can increase the effectiveness of HIIT and accelerate progress towards fitness goals.
HIIT training is a dynamic and effective way to improve physical performance, burn calories and support cardiovascular health, suitable for any fitness level. By alternating high intensities and short breaks, HIIT helps maximize results in a relatively short time, and is accessible both at home and at the gym.
References:
https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
https://www.healthline.com/nutrition/benefits-of-hiit
Photo source: bruce mars on Unsplash.com, Scott Werb on Unsplash.com.
