Get ready to break a sweat and reap the rewards with high-intensity interval training — the time-efficient workout that can boost your cardiovascular endurance, metabolism and fat-burning potential.

What Is High-intensity Interval Training?

High-intensity interval training, or HIIT, involves short bursts of intense activity followed by brief rest periods. In recent years, its popularity has skyrocketed due to its countless advantages. In a 2019 study, Brazilian researchers observed that participants experienced a heightened lipid metabolism for exercise recovery after HIIT training. This could potentially make it easier to reach weight loss goals quickly.

Benefits of Adding HIIT to Your Workout

Ready to take your fitness to the next level? Adding a HIIT program to your workout routine can provide many benefits.

Improves Cardiovascular Endurance

During a HIIT workout, your heart rate is raised to near its maximum level, which helps to strengthen the heart muscle and improve its ability to pump blood efficiently. This can lead to increased stamina and the ability to perform moderate- to high-intensity activities for extended periods.

Boosts Metabolism

HIIT activates your metabolism and helps you burn more calories after the workout. This is the “afterburn effect,” which can help increase weight loss and promote overall fat loss.

Cuts Workout Time

Opt for HIIT if you’re pressed for time; these vigorous intervals take just 20-30 minutes. This makes it a convenient option for busy individuals who may not have much time to devote to exercise.

Suitable for All Fitness Levels

You can modify a HIIT workout for any fitness level. Beginners can start with lower-intensity intervals, while more advanced exercisers can increase the intensity and duration of their intervals as they become more comfortable.

How to Incorporate HIIT Into Your Workout

There are a few ways you can incorporate HIIT into your workout. Start by selecting exercises that test your boundaries and push you to the brink of your capabilities. This could include activities such as sprinting, jumping or cycling. Try running or cycling for 30 seconds at full speed, followed by 1 minute of active rest (such as walking, light cycling or jogging). Repeat this pattern for 20 minutes. Beginners may start with 30 seconds of high-intensity exercise followed by 30 seconds of rest, while more advanced exercisers may increase the duration of their intervals to 1-2 minutes.

Tips for Success

To get the most out of your HIIT workouts, warm up, practice proper form and technique, give yourself ample time to recover between sessions and adjust the intensity of your workouts based on your fitness level. Start slowly, and increase the power gradually. Finally, remember to incorporate strength training and other types of exercise into your routine to ensure overall fitness and well-being.

HIIT can be tailored to any fitness level, and by adjusting the intensity and duration of your intervals, you can create an effective workout that meets your individual needs. So grab your sneakers and get moving!