• Everything You Need To Know About High-Intensity Interval Training

  • You know that physical activity is healthy, but it might be worth considering how much of a priority fitness really should be.

    According to one study, in America alone, 80% percent or more than two-thirds population don’t spend enough days per week exercising because they either have limited time available for their workout sessions due them having other responsibilities at home, which leaves only just over 20 minutes every morning before work starts up again during weekends while others may find themselves beings with no access whatsoever into any form whatever sports.

    High-intensity interval training (HIIT) is a great way to get your heart pumping and burn calories, all in only 20 minutes!

    The idea of high-intensity interval training is a great one – it’s been proven to be effective for people who don’t have time or patience in their workout routine. But like many other types of workouts available today, there are some misconceptions about what this particular type entails and how you should go about doing them properly to best benefit your body! Here we’ll break down all the information needed before getting started with these exercises:

    What is the key to this type of workout routine? The high/low ratio. You should alternate between doing exercises at higher intensities like sprinting upstairs or jogging on an incline for 5 seconds followed by lower-intensity activities such as walking back down from it (and vice versa). This will help keep things interesting but not too challenging, so even beginners can enjoy themselves while getting fit—plus, there’s no need for equipment allowing you to complete your workout anywhere.

    The Stages of HIIT

    What you might not have known about high-intensity interval training is that there are different types of workouts and stages associated with it. One type specifically refers to a very particular way for people who want an even higher level workout—and this doesn’t necessarily mean going all out or taking long distances between breaks to achieve your goal!

    Stage 1 – Plyometric movements 

    You may have heard the term “sprinting like crazy” or seen someone running fast as if being in pursuit of something. Well, that is a high-intensity energy source known as phosphocreatine!

    Jumping or sprinting requires us to use all parts to create maximum force, but it also leaves you feeling breathless because there is not enough TIME! It’s no wonder that these movements burn a large amount of energy and are super-efficient for your time. Imagine what would happen if we could harness this type of power every day?

    All sprint athletes use this form of movement for short-term bursts because it produces twice as much adenosine triphosphate as glucose does, giving an athlete more power due to its ready supply at any given moment during the exercise.

    Stage 2 – Compound Exercises

    Compound exercises are great for increasing heart rate, burning calories, and toning your body. There’s a reason why they’re often used in Crossfit training!

    Compounds exercises for several muscle groups at once, which makes them more effective than isolation movements like bicep curls or kickboxing combinations – you’ll be working harder during each repetition because of how challenging these types of moves can get with just one muscle group being worked intensely all the time (hello burpees).

    The body produces more lactic acid at this point, so you slow down. Your heart rate and breathing increase as the anaerobic glycolysis process takes place to provide energy for muscle contractions while also allowing glucose from carbohydrate foods like sugars or bread that are not used up during intense exercise periods because they’re stored in muscles until needed later on- especially if we ride our bikes 20 minutes then stop!

    Stage 3- High Intensity

    High-intensity interval training is a great way to get your heart rate up and burn some calories. You’ll go at 90-100% on the perceived effort scale for short intervals, which means there’s no such thing as “pacing yourself” when doing HIIT! If things feel too difficult or if it feels like throwing away that stupid timer – do not be afraid of playing around with timing for different amounts until what feels perfect comes along.

    Stage 4- Allocated Rest

    Allocated rest is necessary to recover from intense workouts. Use the time you’re taking between sets of exercises as an opportunity for deep breathing, which will help keep your intensity at high levels every single time!

    It’s so easy with this quick workout plan that requires nothing but yourself and some push-ups (or another basic move).

    Oxygen: The Magic Molecule

    Your body can use oxygen to break down carbohydrates and fats for energy. This is very efficient, but you might not be able to work at top speed because of the slow rate of metabolism that occurs when using aerobic pathways. However, this would have been useful back in our evolutionary days when traveling long distances meant being out there all day looking for food or water with no end goal other than survival! On the contrary – if we were on a sprint challenge with limited time left before death approached us, then anaerobic metabolism would take over, so as soon as possible, those last few steps are taken towards victory.

    Why HIIT?

    The idea of HIIT is to alternate periods of very intense exercise with lower intensity. The higher-intensity activities create a metabolic demand, which, if sustained over time, will lead you towards long-term fat loss and overall conditioning in both body composition-related aspects and cardiovascular health benefits like increased lung capacity because it’s good for your endurance! 

    The 1-minute rest break between each burst helps keep the aerobic energy system functioning properly so that when you do your next set, there won’t be any lactic acid build-up from yesterday’s workout (we were able to achieve more oxygen consumption). This kind of strategy does work – just look at all these athletes who’ve used this technique successfully.

    What You Need To Know About HIIT

    High-intensity physical activity is a state of “crisis” in the body. It endangers oxygen supply to tissues and increases body temperature, reduces bodily fluids and fuel stores while creating intense demand for long-term fat loss that can only be met by using either our aerobic system or through recovery periods with lower intensity exercise like walking on tired legs back home after playing soccer all day.

    High-intensity periods create metabolic demands very effectively at achieving desired goals, including weight control/loss, conditioning your muscles & cardiovascular system against injury risk during high exertion activities such as running marathons.; building up the strength needed post-surgery/injury.


    • developing sport-specific energy systems
    • developing “work capacity” (i.e., the ability to tolerate a high level of intensity for a longer period)
    • losing body fat (while retaining lean body mass)
    • strengthening the cardiovascular system
    • improving fat and carbohydrate oxidation
    • challenging the fast-twitch muscle fibers — great for strength and power

    The modified version of high-intensity interval training (HIIT) may look a little different than the one you’re used to doing, but it will still provide many similar benefits. Longer work intervals – even if they are not at your max period spent exercising – can lead to better cardiovascular health as well as improvements in strength and muscle endurance.

    A common misconception about this type of workout is that we won’t get any access or stimulus because there’s no intense, concentrated effort required throughout each minute plus extra rest periods between sets.

    How to HIIT

    There are different types of HIIT workouts, but they all have one thing in common – a proper warm-up. This is important for any type and level if you want your workout session to be successful!

    Your cardio-based exercises will include mobility moves like hip-opening stretches or thoracic spine rotations. At the same time, slower-paced movements should also come into play, such as squats, before getting started with more intense sessions that focus on strength training, such as circuit training using weights.

    The idea behind high-intensity interval training is to alternate short bursts of very intense activity with periods of lower intensity. You can do this in many ways, but one way to know if it’s effective for your body type would be by following these basic principles: 

    Alternating 30 seconds each time between sprinting and jogging;  making sure the breaks don’t go on too long, so they feel hard work rather than just an opportunity to rest up before going again – 20 seconds maximum here, etc. So keep those lungs burning!

    Tabata is a great way to get your heart rate up and burn calories. You do 20 seconds at maximum effort, followed by a 10-minute rest period in between rounds—and you can repeat this process eight times for an effective workout!

    A new protocol called “tabatas” has been gaining popularity as well–the idea being that we alternate periods of high-intensity interval training (HIIT) with lower intensity continuous exercise such as walking or jogging on the pavement next door – kind of balances things out, so there isn’t one particular type which dominates all day long.

    Resistance exercises are a great way to do high-intensity interval training (HIIT). Compound movements like Burpees, kettlebell swings, or snatches can be used as they engage your entire body and create more intense effort.

    It’s important when using resistance workout equipment such as weightlifting belts so that you don’t cheat by using momentum during each rep. Instead, try lifting without any assistance if possible!

    Reaching Your HIIT Goals!

    You can mix up your HIIT choices to avoid overtraining and injury, which will keep you feeling fresh. If competitive athletes need energy systems to work for their sport, they should incorporate some sessions of sport-specific high-intensity interval training (HIIT). Burpees are a great option because it engages many muscle groups from the head down to toe-tap; kettlebell swings or snatches provide an intense cardio workout with explosive movements that get the heart rate up quickly while jumping squats make sure muscles work deeply in order not to have any skipped strength gains due also adding more power when running short distances like the track.

    HIIT Mistakes You Should Avoid

    One mistake people make when doing exercise is trying to go all out on moves they don’t have the form down. The safer movements are going to be more bodyweight exercises. Noting that adding weight can lead you to injury if your technique isn’t perfect or fresh from a break in-between intense workouts such as CrossFit type classes which often happen at high-intensity levels multiple times per week instead of being focused only once every couple of weeks like most other types of gym activity do these days (which would allow them time enough between sessions without overdoing things).

    HIIT workouts are intense but don’t be fooled by the short amount of time you have to work out. True HIIT involves going all-out for about 45 minutes before taking a break and then doing another round with 8 x 20-second sprints followed by one-minute rest between each round in a total of 10 minutes (not counting warm-up or cooldown).

    Interval training is a great way to get your sweat on and burn some calories, but don’t forget about recovery days! You should have at least one straight-up rest per week, or you might find yourself injured from overworking yourself.

    Maintaining good fitness takes more than just going hard – it’s all in how often you work out as well as what kind of workouts those are; while high-intensity interval programs can help maximize performance benefits with less risk if properly planned out for lower volume sessions twice per weakness every 4 weeks combined with ample amount easy running/biking around town.

    High-intensity interval training may help you burn more calories than other forms of exercise.

    The number is 80%. It’s been shown to be much easier on your joints and can even give someone with no previous fitness experience an effective workout routine in just one hour!

    Now that you have a deeper understanding of High-Intensity Interval Training, the stages, and benefits of HIIT as well as the common mistakes to avoid… What are you waiting for? Get your quick but effective High-Intensity Interval training started and be on your way to a healthier version of yourself!