High-Intensity Interval Training (HIIT)

What is a High-Intensity Interval Training exercise?

High-intensity interval training (HIIT) is a form of exercise that mixes high-intensity workouts with rest or low-intensity intervals.

Although there are other subcategories of HIIT, it is commonly classified as either low-volume HIIT or high-volume HIIT based on whether the duration of active intervals is less than or more than 15 minutes.

Evidence-Based Effects :

• VO2max
• stamina capacity
• body composition
• insulin sensitivity
• substrate metabolism
• cognitive abilities

HIIT has shown promise in reducing the risk of:

• Cardiovascular diseases
• Breast cancer
• Metabolic syndrome
• Osteoarthritis
• Lower back discomfort is a known symptom of rheumatoid arthritis.

Beginner HIIT exercises:

Start with these simple yet powerful exercises if you’re new to exercising or prefer quiet sessions.

Begin by preparing two or three sessions for 20 to 30 minutes each week. The length, frequency, and intensity can all be progressively increased.

Select between performing exercises for a predetermined amount of time or finishing a predetermined number of sets and repetitions. You may perform three sets of eight to twenty repetitions, for instance.

There are two potential time ratios: two minutes of high intensity followed by one minute of recovery, or thirty seconds of high intensity followed by one minute of rest.

• Advice for HIIT workout safety:
• There should always be a warm-up and a cool-down before your workout.
• The workouts you choose will depend on how fit you are.
• Adjust as necessary, taking into account your overall readiness and daily energy levels.
• Push yourself while keeping your form correct.
• Be mindful of your body and change the exercises if you experience pain.
• Allow adequate time for recuperation in between strenuous workouts.
• Before you start, speak with a healthcare provider if you have any health issues, injuries, or prescriptions.

HIIT exercise for the beginner:

*Bodyweight squats

• Your feet should be below your shoulders when you are standing.
• While keeping your thighs level with the floor, lower your body.
• To get back to where you started, press your heels together.
• Continue this movement.

*Sprints:

• Sprint, and then transition to walking or jogging. For added intensity, try hill sprints or stair sprints.

Intermediate HIIT exercises:

Use these intermediate exercises to improve your workouts once you’ve established a strong foundation of cardiovascular and strength conditioning.

You should work out for 25 to 45 minutes two to four times a week.

1. Mountain climbers

Mountain climbers steps:

• Begin in a plank position.
• Draw your left knee toward your chest.
• Return your leg to the starting position.
• Bring your right knee toward your chest.
• Continue alternating between left and right knees.

2. Kettlebell swings:

• Stand with your feet shoulder-width apart.
• The kettlebell should be positioned one foot ahead of the user.
• Bend at the hips and knees softly.
• Using both hands, grasp the handle of the kettlebell.
• Swing the kettlebell as quickly as you can through your hips and up to your chest.
• Your hips can be used to hang the kettlebell.

Keep moving in this fluid manner.

• Why should you stop the HIIT exercise?
• Angina, dyspnoea, dizziness, disorientation, or indications of inadequate blood flow are examples of symptoms.
• Saturation of oxygen < 88%
• Blood pressure increases greater than 220/105 mmHg.
• Decrease in systolic blood pressure during a high-intensity interval of more than 10 mmHg from baseline.
• Lowering the heart rate in response to increased exertion or the emergence of an irregular heartbeat.

• When should you never do HIIT exercise?
• Occlusive left major artery disease.
• Unstable Angina
• Uncontrolled arrhythmia in the heart
• Myocarditis, pericarditis, or acute endocarditis
• Aortic stenosis ranging from moderate to severe
• Heart failure without compensation
• Deep vein thrombosis or acute pulmonary embolism
• Aortic dissection
• More severe heart block
• Obstructive hypertrophic cardiomyopathy
• Unmanaged diabetes or a recent, mild ischaemia event
• Retinopathy
• Severe peripheral or autonomic neuropathy
• Fever or an acute systemic illness
• Renal failure, either acute or chronic
• Inflammatory illness or pulmonary fibrosis
• Percutaneous intervention (less than three weeks), coronary artery bypass surgery (less than four weeks), or recent myocardial infarction (less than four weeks).

Advanced HIIT exercises

These more complex choices can be appropriate if you’ve perfected your technique and wish to push yourself.

Sessions of advanced HIIT often run between 45 and 60 minutes. Four to five sessions each week are possible.

1. Clapping push-ups:

1. Your hands should be somewhat wider than your shoulders when you begin in a plank or high push-up pose.
2. Bend your elbows to bring your chest down to the floor.
3. Forcefully lift your hands off the ground.
4. Clap your hands together.
5. Return your hands to the floor gently.
6. Repeat the sequence continuously.

2. Burpee box jumps:

To start, position yourself standing in front of a stable box.

1. Burpees are executed by squatting, placing your hands on the floor, and then hopping your feet back to the plank orientation.
2. Once you’ve finished a push-up, place your feet back in your hands.
3. Then leap onto the box, landing gently.
4. Stand upright on the box.
5. Step down with control.
6. Add a jump for more difficulty.
7. Repeat the sequence at a steady pace.

FAQs

References:

• Cronkleton, E. (2024, April 22). The 6 best HIIT exercises for all skill levels. Healthline. https://www.healthline.com/health/best-hiit-exercises
• Cronkleton, E. (2024b, April 22). The 6 best HIIT exercises for all skill levels. Healthline. https://www.healthline.com/health/best-hiit-exercises