Nowadays people have become more aware and are inclined towards their health. This change has happened after the pandemic. Covid19 dominated our lives and locked us inside our houses. It was the most devastating and destructive period across the globe. We have seen people being more health conscious and following different physical activities to stay fit from inside out. This was the period when gyms were shut down and people were looking for ways to manage health. People were consulting wellness coach and were searching for programs like how to lose weight fast. In this time, home workouts and HIIT workouts became a trend.
The topmost reason these workouts got highlighted is because of their intensity. These workouts are the best picks to burn calories. Due to the pandemic, people were stuck at home with their desk jobs. When someone tries to carry a work from home it becomes difficult to stay active. The vitality starts losing the grip and most end up being a couch potato. The HIIT workout was a way out for them to get rid of stubborn fat. To follow a healthy weight loss, people started indulging in HIIT workout.
What is a HIIT workout?
HIIT workout or high intensity interval training workout became a trend in 2019. Yes, when people wanted a solution it became one. HIIT workouts are scientifically proven workouts to stay slim and active. It keeps the energy level high throughout the day. HIIT workout is a combination of boxing, rowing, strength training, running and is all about intense exercise for a short period of time.
Trainers focus on your ability to do the exercises rapidly and then put you in a framework. As we all are aware that running or doing burpees consistently are super hard. In high intensity workout a person becomes used to those exercises. It requires immense high efforts to push the HIIT workout, but the HIIT protocols are followed strictly to avoid health conditions like increased heart rate. This training is popular because it can be customized according to the person’s needs. Whether they are diabetic or overweight, this workout can help them achieve their desired goal.
The key to HIIT
The high intensity interval training holds a primary key to losing calories & weight fast. To achieve that In HIIT intensity workout a person has to pump up the energy levels. The exercise should be done near or at the peak of their efforts and backing it off with the rest time. It pushes you to workout actively and intensely. The loosen grip won’t take you close to the end goal.
It demands efficiency to gain the results. HIIT intensity interval training ranges from 5 seconds to 8 minutes. These trainings are performed 80 to 95% of a person’s estimated maximal heart rate. The recovery rate is 50 to 65% of a person’s estimated maximal heart rate. It is a rate derived from the maximum times your heart beats in a minute without overexerting yourself. These trainings are followed for around 20 to 60 minutes long.
Types of HIIT workout
HIIT workout can be modified and has a flexible framework. These workouts are exhausting and require a massive amount of energy. We all are different individuals with different needs and goals, hence there are five types of HIIT workout which are as follows:
Full Body HIIT
Full body HIIT is the most common type followed by maximum population. It is a great choice for a beginner. Full body HIIT workout is ideal for everyone and helps you in getting toned muscles. If you are into fat loss or calorie burning, the full body HIIT can push you close to your goal.
Cardio HIIT
Before doing a cardio HIIT, a doctor’s consultation and approval is much needed. In cardio high intensity workout heart rate gets elevated. The cardio HIIT supports bone density and the cardiovascular system. It brings change to our glutes, hamstrings, core, and quadriceps.
Tabata For Athletes
Tabata is a high interval training workout that increases endurance. It also increases performance for aerobic and anaerobic systems. This program is especially designed for athletes to gain positive results. It consists of 6 rounds which are broken up by 20 seconds each. In every round there is a 10 second rule of resting before moving onto the next exercise. Tabata exercises improve the core and back muscles for athletes.
HIIT with Weights
HIIT is a killer and most effective workout. When we add weights to it, it gets enhanced. The progress in HIIT with weights is steady and efficient but one has to follow the timeline provided by Wellness coach. HIIT with weights is great to build muscle strength. You can start with the small weights under the guidance of a trainer only. It will simply be your HIIT workout at home and as the weights are small you can buy and use them.
HIIT For Runners
Runners include high intensity workout to increase performance and endurance for the race day. HIIT workout at gyms can help runners to improve their weak areas and build strength. Add a variety of exercises to see the best results in the areas like glutes, quadriceps, core, pecs.
Intense HIIT workouts for weight loss
Lunge Jumps
Lunge jumps are an improvement of traditional lunge exercise. In lunge jumps much energy is needed for jumping consistently and stepping a strong foot on the ground. A person has to jump high in the air and step another foot ahead. It is a great HIIT workout for weight loss and burns calories.
Jumping Jacks
Jumping Jacks falls under the section of HIIT workout at home. It is also known as the side-straddle hop workout. Jumping jacks can be done anywhere and it doesn’t require any equipment.
Mountain climbers
Mountain climbers are great for building your cardio endurance, core strength and agility. It is also known as running planks. This is the best exercise if the person wants to lose weight.
High Knees
In HIIT workouts for weight loss, high knees are the most followed and common exercise. It is easy to follow and do as it doesn’t require much space & any equipment or guidance. High knees strengthen your muscles and make your legs flexible.
Push ups
Push ups are an amazing HIIT workout to build a strong core. The one can start with a small number, it requires balance and shoulder strength.
Side Jackknife
Side jackknife targets hip flexors and shoulders. It is a little hard exercise but one of the popular HIIT workouts to gain strong quads.
Rope Jumping
We all have done rope jumping since school time. It is an intense HIIT workout to lose weight. Rope jumping helps in burning calories and stubborn fat. It has scientifically proven that rope jumping can increase bone density.
TRX Rows
TRX rows is a kind of exercise that can be done under the guidance at the gym. IT requires strength to do such intensive exercise. In order to pull, one needs to use back and arms. It is not only efficient but a very intense workout to lose weight.
Russian Twist
Russian twist is a hard exercise to perform. It requires endurance and a strong torso. In this HIIT workout the core strength increases along with the healthy weight loss. It doesn’t need special equipment or much space and can be done anywhere. All it asks for is being active and a strong core.
Burpees
The highly intensive workout we have seen in the gym is burpees. It is one of the most common yet hard to follow exercises. To do burpees you don’t need any weight or machinery.
Top benefits of HIIT workout
Overall Health Enhancer
HIIT workout is good for overall well-being. It improves the hormonal health which impacts our lifestyle. Efficient exercises reduces the cholesterol and blood sugar levels too. People who face obesity can adapt to high intensity interval training to reduce their blood pressure and heart rate. They can check out how to lose weight fast programs for best results.
Accelerate Healthy Weight Loss
Weight loss with HIIT training is not easy. You will start seeing and feeling the weight loss once you indulge into the above mentioned exercises frequently. These workouts are intense and efficient to make the body active. You will feel extremely light and fresh. The key to accelerate weight is to add the HIIT training with your regular gym workout and burn the amount of calories you consume.
HIIT helps in reducing Fat
It is scientifically proven that high intensity interval training is beneficial to us in losing fat. Along with calories, HIIT workouts have potential to reduce the waist circumference and stubborn cellulite. HIIT workouts can tone down areas like calves, thighs, and stomach.
Improve oxygen consumption
HIIT training can improve the oxygen levels in the body. It is an endurance training, and such training improves oxygen consumption. Scientific studies have proven that high intensity interval training improves the oxygen level in blood after consistent workout.
Improves the heart health
In HIIT training the heart rate is elevated. It not only improves the heart rate but increases the endurance too. The major part is it improves the cholesterol profile along with blood sugar level.
Increases metabolism
Such training activates the human growth hormone. Growth hormones affect the metabolic capacity of a body. In HIIT training, metabolic rate increases due to growth hormone.
Safety concerns with high intensity interval training
When you are planning to involve HIIT workouts for weight loss, HIIT workout for fat loss, do go through the HIIT protocols/instructions. The basic rule of any fitness program is to always listen to your trainer. Even the smallest switch can affect your health journey and your efforts can go in vain.
- If you are a newbie at a gym and considering doing only HIIT workout at gym, you will possibly end up overtraining yourself. It is crucial to add HIIT to your regular gym workout to gain muscles or lose weight. One can’t rely completely on HIIT to achieve health goals. It will leave you drained and exhausted.
- Be careful if you are using machinery, weights, or other equipment for workout. Inside the gym, always wear proper shoes and clothes that will keep your body safe. Wear clothes that snug against the body and allow you to stay mobile while working out.
- People who are obese or diabetic must take physician’s consultation before starting gym workout or HIIT. They can face heart rate, blood sugar level, and blood pressure problems. Always remember the rule of- “Precaution is better than cure.”
- Know your limit and allow the trainer to understand your needs & body better. You don’t have to achieve the best on the first day itself. Be steady, slow, and consistent with the HIIT training. It can increase the heart rate rapidly.
- Hydration is important in HIIT training. Staying hydrated during the intervals is essential to do all the necessary and intensive workouts. A hydrated body performs well and sweats well, which can deliver the best results. It is better to always carry a water bottle to avoid dehydration and muscle cramps during training.
- If you are prone to injuries, stay conscious during workout. Do not ignore the slightest muscle pain, keep your trainer posted about your discomforts so they can provide you a better solution.
- Avoid random HIIT workouts for beginners videos from social media and enroll into a better program. To gain the muscles or lose weight such short videos won’t come in-hand. It is best to perform such hard training under the proper instructions to avoid health issues.
FAQ
1. What are 5 types of HIIT workouts?
The 5 types of HIIT training are sectioned well according to their speciality. For example- tabata is for athletes and cardio and full body HIIT is common among people. The HIIT for runners framework is designed especially for people who are into long runs like marathons. Lastly, the HIIT with weights is for gaining muscles and strength.
2. Is 15 minutes HIIT enough?
The minimum period of HIIT workout can vary from 20 min to 60 min. Along with that one must follow these intense workouts 4-5 times a week for desired results. Anything less than this won’t be as effective as the ideal time frame of HIIT workout.
3. Is HIIT workout good for weight loss?
HIIT workout is a great pick for weight loss. It promotes healthy weight loss. Before joining such a workout, one must consult a doctor. People who have obesity, high blood pressure, and diabetes should do the proper consultation and then only opt such workouts.
4. How long should a beginner HIIT workout be?
A beginner is a completely newbie, and these workouts aren’t easy to follow. They demand high energy levels. A beginner should start with a 20 min long workout throughout a week. A new person should get used to the exercises before putting more time into it. They can spread the workout throughout the week along with other gym workouts.
5. Who should not do HIIT?
HIIT is an exhaustive form of workout. Any person who is taking blood pressure medications must not be involved with HIIT. People who have faced cardiac events and are taking medications for that must stay away too. Pregnant women should avoid the extreme twisting, jumping, and heavy breathing that can harm the fetus.
6. Can HIIT burn belly fat?
HIIT includes exercise which is acute and consumes a lot of energy. Yes, if one is consistent with the workout they will notice the difference within two weeks. If you keep a close track of calories, you will notice the reduced belly fat. Along with the workout your diet matters too. Hence, the calories you consume make sure to burn them as well.
