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HIIT – High Intensity Interval Training for Less Fat and More Muscle

This training method has been proven to increase endurance and physical fitness. In HIIT, your body is exposed to maximum stress through intense exertion in short intervals of time. There is no specific number of time intervals. The time intervals are usually 30 seconds of exertion followed by 30 seconds of rest.

How does HIIT work?

HIIT involves the interplay of periods of high intensity exercise and periods of active recovery.

HIIT can be done in many different ways. The most common form of HIIT is running. For example, sprinting is used as the high-intensity exercise phase, and running after sprinting is used as the active recovery phase.

Tabata Training

The most common form of HIIT is Tabata training. Tabata workouts consist of 8 intervals, each consisting of 20 seconds of exertion followed by 10 seconds of rest.

This results in a total workout time of only 4 minutes. It is important to warm up before a Tabata session to avoid injury.

Suitable variations of Tabata training include running, as mentioned above. Full body exercises can also be used to perform Tabata workouts. For example, a Tabata can consist of 8 intervals of burpees. Burpees are a combination of a push-up and an overhead jump.

Who is HIIT best for?

HIIT, as the name implies, is characterized by intense, usually very demanding workloads. In order to be able to withstand these very demanding workouts, a certain amount of preparation is required. A certain level of basic endurance is essential. Conversely, this means that HIIT is not the best method for a beginner to improve their endurance and physical fitness. HIIT is best suited for more advanced athletes who want to push their bodies to the limit.

What does HIIT do for you?

HIIT increases fat metabolism. Especially for several hours after the workout. It also improves your muscular endurance and trains your cardiovascular system. Regular cardiovascular training also increases maximum oxygen uptake.

The time aspect is also a huge advantage. HIIT has been proven to save time. A HIIT workout can usually be reduced to 30 minutes and is often more efficient than a traditional 60-minute moderate-intensity cardio workout. However, it is important to make sure that your body has enough time to recover after a HIIT workout. 48 hours of rest is a good guideline.

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