High intensity interval training (HIIT) for weight loss and muscle building

 High-intensity interval training (HIIT) is a very effective way to lose body fat quickly and to strengthen muscles. It can be done in many ways, be it while running outdoors, at home, or even at the gym. Each workout can be tailored to the needs of the individual and is a great workout for active people.

High intensity interval training

So what is HIIT? 

HIIT is simply an exercise program that combines strength and cardiovascular training to strengthen muscles. It is often alternated between a short, high-intensity cardiovascular exercise and a less intense strength or muscle training exercise. Cardiovascular training is geared towards explosiveness and fast movements. The strength exercises, on the other hand, should serve for active recovery, with the emphasis on form. This sequence of exercises makes for an effective fat burning workout that also strengthens muscles. For best results, intensity is critical (i.e. sweating and heavy breathing are desirable).

Before we dive into each type of HIIT, it's important to explain how important a proper warm-up and cool-down is for any workout. The warm up should include a slow jog or other light cardio activity followed by a full dynamic and plyometric stretch. The warm-up serves to prevent injuries and improve performance during training. The cool down usually involves light endurance activity again and then a full static stretch. This is to help you recover and reduce the risk of injury in future training sessions.

What type of HIIT is the best?

The most common form of HIIT is running. An intense sprint is completed, which takes between 15 seconds and a minute, depending on the fitness level. This is followed by a recovery phase, which is about twice as long as the sprint phase, in order to achieve optimal results. The recovery phase consists of either jogging or walking, depending on your fitness level. The length of the entire workout should also be based on your fitness level, but 5-20 minutes is likely to be adequate. Also, watch out for problems with overtraining and identify when the program is asking too much.

How do you do HIIT at home?

Next up, HIIT that can be done at home. This form of HIIT is ideal for people who are short on time and prefer to work out outside of the gym. Most of these workouts last around 10 to 15 minutes and are very strenuous. A common method of combining the exercises is to combine a cardio movement (e.g. jumping jacks, high knees) with a strength exercise (e.g. plank, lunges). Frequently, intervals of 30 seconds each are performed, in which strength and endurance training alternate (or with a 1-minute break halfway through).

After all, HIIT can be done anywhere in the gym. The design is identical to the home version, the only difference being that additional weights are used. Light weights can be used for the strength and muscle training exercises that alternate with similar cardio exercises.