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Cardio Benefits of HIIT Workouts And How To Get Started

Benefits of HIIT Workouts And How To Get Started

If you’re looking for an effective workout routine that delivers results and fits into your busy lifestyle, then HIIT workouts may be just what you need. HIIT, or High-Intensity Interval Training, is a type of exercise that combines short bursts of high-intensity activity with periods of rest or low-intensity activity. This workout method has been gaining popularity in recent years due to its numerous health benefits, including weight loss, improved cardiovascular health, and increased endurance. In this blog, we’ll explore the science behind HIIT workouts, the benefits they offer, and how you can get started with your own HIIT routine.

What Are HIIT Workouts And Why Are They Beneficial?

High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense physical activity that are followed by periods of rest or low-intensity activity. The intense periods can range from 20 seconds to several minutes, and the rest periods can be equal to or longer than the work periods.

One of the main reasons why HIIT workouts are beneficial is that they allow you to get a complete workout in a shorter amount of time compared to traditional cardio exercises. This is because HIIT workouts are designed to push your body to its limits and increase your heart rate and metabolic rate, allowing you to burn calories and fat long after your workout is over.

Another benefit of HIIT workouts is that they can improve your cardiovascular health. This is because the short bursts of high-intensity activity followed by periods of rest help to increase your heart rate and oxygen intake, which can improve your heart health and reduce your risk of heart disease.

The Science Behind HIIT Workouts: How They Benefit Your Body

The science behind HIIT workouts is fascinating and explains why they are so effective at benefitting the body. During high-intensity exercise, the body requires more energy than it can produce aerobically. This leads to a process called anaerobic metabolism, where energy is produced without the use of oxygen. This process results in the production of lactic acid, which causes fatigue in the muscles.

However, during the rest periods in HIIT workouts, the body works to break down the lactic acid produced during the high-intensity intervals. This process called the lactate threshold, helps to improve the body’s ability to buffer lactic acid, allowing you to push yourself harder during subsequent high-intensity intervals. The high-intensity intervals during HIIT workouts increase the production of growth hormones, such as testosterone and human growth hormone, which aid in muscle growth and fat loss. These hormones can also help to improve bone density, which can reduce the risk of osteoporosis.

Health Benefits Of HIIT Workouts: Weight Loss, Cardiovascular Health, And More

HIIT workouts offer numerous health benefits, making them a popular choice for individuals looking to improve their fitness and overall well-being. One of the primary benefits of HIIT is weight loss. The intense bursts of activity in HIIT workouts cause the body to burn calories and fat at a higher rate, which can result in significant weight loss over time.

HIIT workouts can improve cardiovascular health by increasing the body’s oxygen uptake and heart rate. This can lead to reduced blood pressure and a lower risk of heart disease. Moreover, HIIT workouts can help to improve insulin sensitivity, which can lower the risk of developing type 2 diabetes.

HIIT workouts also help to build and maintain muscle mass. This is because the intense bursts of activity cause the body to release growth hormones, which aid in muscle growth and repair. Additionally, HIIT workouts can help to increase bone density, reducing the risk of osteoporosis.

How To Get Started With HIIT Workouts: Tips For Beginners

If you’re new to HIIT workouts, getting started can be daunting. However, with the right approach, anyone can start incorporating HIIT workouts into their fitness routine. Here are some tips for beginners looking to get started with HIIT:

  • Start Slow: Begin with shorter HIIT workouts and gradually increase the duration and intensity over time. This will help your body adapt to the demands of high-intensity exercise without risking injury.
  • Warm-Up Properly: It’s important to warm up before starting any exercise, but especially before a high-intensity workout. Warm-up exercises such as jogging in place, jumping jacks, and stretching can help to prepare your body for the intense bursts of activity in HIIT workouts.
  • Use a Timer: HIIT workouts rely on timed intervals of high-intensity exercise followed by rest periods. Using a timer can help you keep track of these intervals and ensure that you’re getting the most out of your workout.
  • Focus on Form: Proper form is essential in HIIT workouts to prevent injury and maximize the effectiveness of the exercise. Make sure to pay attention to your form and seek guidance from a trainer if needed.
  • Gradually Increase Intensity: As you become more comfortable with HIIT workouts, gradually increase the intensity of your exercise intervals. This will help you to continue to see progress and avoid plateauing in your fitness goals.

Examples Of HIIT Workouts: Creating Your Own Routine

  • Tabata Intervals: This type of HIIT workout involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds. Examples of exercises that can be done in a Tabata workout include burpees, mountain climbers, and jump squats.
  • 30-Second Intervals: This type of HIIT workout involves 30 seconds of high-intensity exercise followed by 30 seconds of rest, repeated for several rounds. Examples of exercises that can be done in a 30-second interval workout include jumping jacks, lunges, and push-ups.
  • Pyramid Intervals: This type of HIIT workout involves increasing the duration and intensity of exercise intervals gradually and then decreasing them in a pyramid shape. For example, start with 10 seconds of high-intensity exercise followed by 10 seconds of rest, then increase to 20 seconds of exercise and 20 seconds of rest, and so on until reaching the peak. Then, decrease the intervals in the same way. Examples of exercises that can be done in a pyramid interval workout include sprints, jumping rope, and kettlebell swings.

Common Mistakes To Avoid When Doing HIIT Workouts

  • Not Warming Up: One of the most common mistakes that people make when doing HIIT workouts is not warming up properly before starting. Failing to warm up can increase your risk of injury and decrease your performance during the workout.
  • Doing Too Much Too Soon: Another mistake that people make when doing HIIT workouts is trying to do too much too soon. This can lead to burnout, injury, and a decrease in motivation.
  • Not Paying Attention To Form: Proper form is essential when doing any exercise, and HIIT workouts are no exception. Failing to pay attention to form can lead to injury and decrease the effectiveness of the exercise.
  • Neglecting Rest Days: Rest days are an essential part of any workout routine, and HIIT workouts are no exception. Failing to take rest days can lead to burnout and injury.
  • Ignoring Nutrition: Proper nutrition is essential for achieving your fitness goals, and HIIT workouts are no exception. Ignoring nutrition can lead to decreased performance, lack of energy, and slower progress.

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