Get fit with HIIT

HIGH INTENSITY INTERVAL TRAINING WORKOUTS AND ITS BENEFITS

High Intensity Interval Training (HIIT), also commonly known as interval training, is a popular training protocol, and an effective way to burn fat and calories in a short period of time. In this article Ms Pooja Laungani, Certified Fitness and Dance Trainer talks about HIIT, its potential benefits, and how to get started!

WHAT IS HIIT?

HIIT is any form of exercise that consists of a short burst of intense exercise that is preceded by a period of rest or low intensity exercise.

The period of intense exercise can vary from less than 45 seconds to a few minutes. Participants then rest or do gentle exercises for a similar time frame before repeating the sequence. An entire HIIT workout may be as short as 20-25 minutes, but it provides a wide range of benefits.

Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions.

HIIT also requires no equipment or gym membership, so people can do it anywhere at a time that is best suited to them.

BENEFITS

Research suggests that HIIT workouts may be better than moderate intensity exercise for “maximising health outcomes.”

HIIT offers many benefits, including:

1) Reducing body fat
Studies show HIIT may decrease body fat more than steadier types of exercise, such as jogging and walking. Those last few kilos are always the hardest. HIIT exercises increase your heart rate in shortest time possible, burning stubborn fat like never before.

2) Improving cardiovascular and metabolic health
HIIT may help improve heart health in people with good health, as well as in those with cardiovascular conditions. This form of training is also shown to improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.

3) Improving mental health
Science clearly shows exercising can help stimulate your happy hormones, including serotonin, which is why you feel great after a good workout. Not many things trigger a flood of happiness faster than HIIT! Research into intense exercise such as HIIT suggests it may be able to help ward off depression as well as support existing sufferers.

4) Time efficient
Despite the benefits of exercise, not everyone is keen or able to commit to regular scheduled training sessions. One of the most common obstacles is a lack of time.

HIIT is an efficient way to exercise, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.

One of the benefits of HIIT is that people can do it anywhere, including at home or in a park. Although there are likely to be HIIT sessions on offer at local gyms, no formal schedule or equipment is necessary for this type of training.

People can use their preferred form of exercise for the exercise intervals. They may wish to cycle, sprint, or skip rope. If a person is using exercise equipment, they can increase the resistance for extra intensity and then reduce it again for the rest period.

People can also do a variety of exercises using just their body weight, such as:

  • Press Ups
  • Burpees
  • Jumping Jacks
  • Squats
  • Sit Ups

 

An example of a 25-minute HIIT workout is as follows:

  • 5-minute warmup
  • 15-minute HIIT circuit:
  • intense exercise for 15 seconds
  • rest 10 seconds
  • intense exercise for 15 seconds
  • rest 20 seconds
  • intense exercise for 15 seconds
  • rest 30 seconds
  • intense exercise for 15 seconds
  • rest 40 seconds
  • intense exercise for 15 seconds
  • rest 50 seconds
  • Repeat this circuit three times
  • 5-minute stretching session to cool down

 

People can either stop exercising in the rest periods or switch to a gentler exercise, such as walking or slow jogging.

Get ready to add HIIT workouts to your life and take your fitness to the next level. You’ll be addicted to the results!

POOJA LAUNGANI
is an ACSM, and Reebok certified sports and fitness Instructor.
She is certified for TRX, Bokwa, Zumba Zin trainer, BOLLYFIT cardio Classes, and outdoor Bootcamps. Also a Bollywood dance choreographer she recently cleared her CES TRAINER examinations making her the first Indian cancer exercise specialist in Asia. She’s also a certified sports nutritionist (HKU). She’s been in the dance and fitness industry over 25 Years. She’s a passionate fitness aficionado whose motto is to spread awareness about health and fitness. Author and Artist of the Bollywood Dance workout DVD “Fitness Guru” released by Sony TV in 2010., takes fitness and Dance classes all over Hongkong for all ages.

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