High-intensity interval training, better known as HIIT, has become a popular and efficient workout method for improving cardiovascular health and burning fat. David Reagan, Atlanta personal trainer, says there are many HIIT workouts that you can incorporate into your fitness routine that can deliver immense benefits while saving you time.
Below is a further explanation of HIIT, some examples of workouts, and how to maximize its benefits while minimizing the risk of injury.
What is HIIT?
A HIIT routine includes performing short exercise bursts that are quite intense, combined with specific rest periods or even low-intensity exercises. This routine will increase your breathing and heart rate, allowing your body to burn calories at a very high rate in a short period of time.
When your heart rate reaches 80% of the maximum capacity, your body will use the anaerobic system to produce energy instead of the aerobic one. Instead of producing energy through oxygen, you’ll use stored creatine and glucose. This, then, results in your body burning fat more effectively.
Another great part about HIIT is that there are a number of different ways to integrate it into your workouts. It isn’t just one type of exercise, but it can be used on cardio machines, with kettlebells, weights, and much more.
Examples of HIIT Exercises
Tabata includes performing an exercise for 20 seconds followed by 10 seconds of rest. Then, you repeat this sequence eight times. Once you do, you’ll have completed a full round of Tabata in only four minutes.
The goal of this routine is to work your way up to three to five Tabata rounds while taking a rest of about one or two minutes between each round. You don’t have to do the same exercise for each round, which provides some flexibility in your workout.
With Ladders, you’ll pair two different exercises together, such as pushups and squats. For this round, you’ll start with doing each exercise once, then each exercise twice, all the way up until you’ve done 10 of each exercise, resting as little as you can between each.
Once you get to the top of the ladder, you want to rest for between one to two minutes before starting another ladder.
Don’t Forget the Prep Work
Warm-ups done before your HIIT workout will help you reduce the risk of suffering an injury while also improving your performance during the exercise. This is because it will simultaneously increase your muscle temperature, core temperature, and blood flow.
Paying attention to proper form will also help you significantly reduce the risk of injury while maximizing the benefits of the exercises.
Finally, integrating a cool-down routine after your HIIT workout will allow your body to gradually recover its normal blood pressure and heart rate, which are essential to recovery.
About David Reagan
David Reagan is a NASM Certified personal trainer from Atlanta, GA, specializing in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you on the path to success.