HIIT workouts, or high intensity interval training workouts, are among the most popular workout routines currently available. These intense routines can burn hundreds of calories per hour, depending on your current fitness level and goals. HIIT workouts vary greatly in style and intensity. Many incorporate sprinting breaks, cycling as well as other dynamic exercises. Some focus on complete body workouts using only their arms, legs and occasionally upper body or abdominal muscles. The recommended minimum amount of time for HIIT workouts is 75 minutes a session, although weight loss may require much more.
HIIT satisfies the extreme physical requirement by forcing you to work at a high intensity for short periods of time. It forces you to raise your heart rate to a much higher level than would be sustained over a longer period. Because of the quick, intense nature of HIIT, it can be effective for losing weight, building muscle mass and improving cardiovascular fitness. HIIT also meets the minimum intensity requirement for weight loss. Aim for three 15-minute intervals, with an intermission of at least two minutes, or attempt five shorter, more intense intervals per week.
HIIT workouts differ from other forms of exercise in that they use the entire body, resulting in maximum efficiency of oxygen and energy transfer. It is important to remember that aerobic exercise results in oxygen consumption and energy expenditure. HIIT increases your metabolic rate, resulting in a greater expenditure of calories, thereby reducing fat and body mass. Aerobic training provides the foundation for a complete body workout, but can be quite tiring after a while. HIIT is the perfect balance between aerobic and anaerobic exercise to provide a well rounded workout that you can continue with for weeks.
HIIT workouts have been shown to result in gains in both muscle size and strength when combined with cardiovascular exercises. An ideal HIIT schedule should include a warm-up period of up to ten minutes at maximum, followed by intervals of maximum exertion for at least three minutes. The ideal number of intervals between sets is five. Warm-ups allow muscles to be more elastic and better able to handle high intensity exercise; they also improve blood flow and metabolism.
Interval training, as it is often called, is an effective means of increasing the intensity of exercise for a short period of time. HIIT is a series of high intensity bursts conducted at intervals. The burst of high intensity exercise causes maximum muscle damage in a short period of time, allowing muscles to adapt more quickly to increased activity. This adaptation is particularly beneficial for those working towards a bodybuilding or weightlifting career.
HIIT exercises are anaerobic in nature, which means they require a high degree of energy to move the body quickly and efficiently. This results in a peak for oxygen consumption of about one hundred fifteen seconds, after which the exercise level decreases for about one minute. This means that one needs to work for about fifteen minutes to complete one session. For this reason, interval training is highly recommended if you want a workout that results in optimal fitness and can help reduce the risk of injury.
HIIT exercises have become a very popular method of exercising, especially among athletes and other serious sports enthusiasts who want to obtain a high intensity, intense aerobic session. HIIT routines typically consist of short bursts of high intensity exercise over short periods of time. You will burn more calories and build more muscle in a shorter period of time when compared to traditional forms of exercise, such as jogging or running. This type of workout will enable you to get fit in less time and to perform the exercise without necessarily getting bored or tired. If you are new to HIIT workouts then you will likely feel sore and out of breath after a first session. But if you persist with the program over a period of time, you will eventually notice less soreness and will eventually enjoy a much higher degree of stamina and fitness.
After you have finished your first session, it will be important to continue to do high intensity exercise on a regular basis. This will enable you to maintain your current fitness level, as well as to prevent injuries and the aging process. In general, it will be helpful to include a few high intensity workouts each month. As you become used to working out, you will be able to add a few more minutes of exercise at least once a week – ideally twice a week, if possible.