HIIT Workouts, for those with a tight schedule
Finding enough time to work out is a common challenge. Establishing a habit of early morning or post-work exercise can be difficult. The ultimate goal for many is finding an enjoyable workout that fits into a busy schedule while delivering maximum benefits.
One of the top trends in the fitness world today is high-intensity interval training, or HIIT. These programs feature short intervals of high intensity followed by longer rest periods, providing maximum physical benefits in a short amount of time. For those pressed for time but seeking a quick, sweat-inducing workout that generates tangible results, HIIT is an excellent option.
What is HIIT? High-intensity interval training is an exercise method that alternates quick, high-intensity intervals with longer, slower recovery intervals. The objective is to perform short bursts of all-out work (typically about 30 seconds) that push the body near its physical limit. This is followed by less intense recovery periods, typically lasting about one minute. Together, these intervals force the body to work harder than it would performing standard cardio at a constant level for an equal duration.
Why do a HIIT workout? A HIIT workout increases overall physical fitness. Pushing through the intense part of the interval increases endurance and stamina, creating noticeable differences in other physical activities and daily life.
Furthermore, the body continues to burn calories even after the training session ends. The sheer intensity of HIIT requires the body to work harder to return to a balanced resting state, leading to continued calorie burn during recovery.
Additionally, the workout is inherently short, which is highly beneficial for packed schedules. A quick 10-minute session offers numerous benefits, though 15 to 20 minutes is ideal when time permits.
How to Start It is important to ease into HIIT. For individuals unaccustomed to high-intensity exercise, this style of workout can be a shock to the system.
A HIIT-style routine can incorporate almost any aerobic exercise, such as running, cycling, or Pilates. Generally, the chosen activity should be performed at maximum effort for about 30 seconds, followed by a one-minute recovery (e.g., sprinting for 30 seconds, then walking for one minute). Depending on baseline fitness levels, this cycle can be repeated for 15 to 20 minutes. A warm-up of at least five minutes is essential before beginning any session.
Because these workouts are highly intense, they should only represent one component of a broader fitness routine. It is best to incorporate them just once or twice a week initially to allow for adequate physical recovery between sessions.