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Benefits of High-Intensity Interval Training Workouts on your body

Tanisha Sharma | Jun 28 2024
Benefits of High-Intensity Interval Training Workouts on your body

We're all striving for a fitter, healthier body, making exercise a priority that demands time and effort. But what if we told you that you could achieve remarkable results with less time and effort
Your answer is High-Intensity Interval Training Workouts(HIIT), a workout method designed to supercharge your fitness. HIIT alternates intense bursts of activity with brief recovery periods, pushing your body to its limits and reaping benefits that extend far beyond the gym. This brief blog dives into the transformative power of HIIT, exploring how it can torch calories, build endurance, and keep you feeling energized – all in a time-efficient package. According to NIH, USA, Due to its time-saving nature and the induced physiological adaptations, HIIT has been ranked first in 2022 and third in 2023 in Worldwide Fitness Trends.

What Is HIIT?

HIIT stands for High-Intensity Interval Training. It's a popular exercise method known for its effectiveness and time efficiency. Here's a breakdown of HIIT:
Intensity: HIIT involves short bursts of intense exercise, pushing you to near-maximal effort. This could be sprinting, jumping jacks, burpees, or any exercise you can perform with high intensity.
Intervals: These intense bursts are followed by short periods of rest or low-intensity activity, allowing your body to recover slightly before going all out again.
Repetitions: The workout typically consists of multiple repetitions of this high-intensity/low-intensity cycle. The exact number of repetitions, duration of each interval, and rest periods can vary depending on the specific workout and your fitness level. It also focuses on High-Intensity Interval Training for weight loss.

4 Benefits of High Intensity Interval Training Workouts

Time-crunched but craving a killer workout, here are some top benefits of going through HIIT, which will boost your physique.
1. Time-efficient: HIIT workouts can be completed in as little as 15-30 minutes, making them ideal for busy schedules.
2. Increased calorie burn: The intense nature of High-Intensity Interval Training for weight loss, elevates your metabolism and burns calories both during and after the workout.
3. Improved cardiovascular health: HIIT strengthens your heart and improves your body's ability to use oxygen, leading to better endurance.
4. Boosts metabolism: HIIT can lead to an increased metabolic rate, even at rest, helping you burn more calories throughout the day.
If you're looking for a way to get a great workout in a shorter amount of time and experience various fitness benefits, HIIT is worth considering.

Popular methods of design for HIIT Workout
So, not to bring in more data, here are methods of HIIT according to their mode of action and course of implementation.

By Work-to-Rest Ratio

Classic HIIT (1:1 Ratio): This is a great starting point. Work intensely for a set time (say, 30 seconds) at maximum effort, followed by an equal rest period (30 seconds) to recover slightly. Repeat for a chosen number of rounds (typically 6-10). This method offers a good balance of pushing yourself and allowing for recovery.

Tabata Protocol (2:1 Ratio): This high-intensity method is known for its quick bursts and short rests. Work at maximum effort for 20 seconds, then recover for 10 seconds. Repeat for 8 rounds (4 minutes total). Tabata is a great way to maximize calorie burn in a short time, but be prepared for a challenge!
Beginner-Friendly Ratios (2:2 or 3:2): If you're new to HIIT or have limitations, start with a longer rest period. Try a 2:2 ratio (work for 30 seconds, rest for 60 seconds) or a 3:2 ratio (work for 40 seconds, rest for 80 seconds). This allows your body more time to recover between intense intervals. Gradually decrease rest time as your fitness improves.


By Exercise Type

Cardio HIIT: This focuses on intense bursts of cardiovascular exercises that get your heart rate soaring. Think sprinting, jumping rope, high knees, burpees, jump squats, mountain climbers – anything that gets your blood pumping! 

Strength Training HIIT:  Here, you alternate high-intensity strength exercises with rest periods. Examples include kettlebell swings, push-ups (consider explosive variations!), lunges with weights, squats with jumps, or any bodyweight exercise performed with maximum effort. This method builds muscle and boosts metabolism.

Full-Body HIIT: This is a fantastic way to work your entire body in a single session. Create a circuit that combines cardio and strength exercises. For example, alternate jumping jacks with squats, jumping rope with push-ups, lunges with overhead presses, and rest for a short period between each exercise.


By Equipment

Bodyweight HIIT: No gym membership needed! This is a convenient option that utilizes exercises like jumping jacks, high knees, lunges, squats, mountain climbers, planks, burpees, and more. You can get a fantastic workout using just your body weight.
Weighted HIIT:  Want to add an extra challenge? Incorporate dumbbells, kettlebells, medicine balls, or resistance bands. These tools add intensity to exercises like lunges, squats, rows, presses, and even bicep curls. 
Machine HIIT: This method utilizes gym equipment like treadmills, stationary bikes, or rowing machines. You can design intervals by alternating between high-intensity bursts (sprinting on the treadmill, fast pedalling on the bike) and lower-intensity recovery periods (jogging, slower pedalling).

The key to a successful HIIT workout is finding a method that suits your fitness level and goals. Start slow, listen to your body, and gradually increase intensity or duration as you get fitter. Don't be afraid to mix and match methods to create a HIIT routine you enjoy; our experts here at MultiFit will design and help you to gain your HIIT routine customized for your body needs and type, So still have second thoughts well, don't worry just ping us here, we will be glad to hear you out!