Professional athletes include it in their workouts, while personal trainers and fitness gurus across the world vouch for its amazing effects on your health and physique. Whether you’d like to incorporate it into your existing workout routine or are on the lookout for an entirely new exercising regime, high-intensity interval training (or HIIT) is becoming more popular every day, and for several good reasons.
It can complement any routine or make up a quick daily workout you can do at home, with all the perks of becoming stronger and healthier, while even helping you get fit much faster. Still having second thoughts? Here are 6 amazing things you can expect if you dare include HIIT in your routine, and they are bound to give you confidence to set your new fitness goals!
1. Lose Fat, Build Muscle
While people often use weight training for hypertrophy and muscle toning, and an accompanying cardio routine to boost their metabolism into the fat-burning mode, HIIT can give you the best of both worlds. Unlike steady-paced cardio, which is undoubtedly excellent for your health even though it burns muscle and fat alike, HIIT helps your body preserve your muscle gains, while pushing your body to burn excess fat.
Two of the biggest excuses people have nowadays for skipping training or quitting altogether is a lack of proper equipment or time to go to the gym. HIIT requires neither! It is designed to use your own body weight with a little open space. All you should do is move that coffee table and pick a routine. HIIT makes use of plyometric exercises, such as jumping jacks, to get your heart rate up with zero equipment.
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3. Get Creative
Since you have your body to work with, applying the term “high intensity” is what will make your training worthwhile, no matter your choice of exercise. The main premise is to apply maximum effort in short increments of approximately 30 seconds, followed by a short rest. This will allow you time to take a breather without reducing your cardiovascular involvement. You can apply this to running, biking and any cardio exercise you can do at home.
4. Prolonged Effect
In addition to keeping your body engaged throughout the entire workout (rest periods included), HIIT has been shown to boost your body’s metabolic rate for the next 24 hours after your training! This means that your body continues to burn fat long after you’ve finished with your workout, allowing you to burn fat faster, and more efficiently, without compromising your endurance levels.
5. Healthy Heart
Although it’s difficult to push yourself to the point where you can no longer breathe and your heart is pumping extremely fast, HIIT allows you to reach that boundary quickly, and stop just when it gets too intense. This will allow your heart to become stronger and endure greater efforts very quickly.
6. Boosts Metabolism
HIIT is also responsible for increasing your metabolism by stimulating the production of HGH, a growth hormone. A study has shown that a 30-second sprint produces up to 450% more of the hormone than 6-second bursts of running, and once again, with almost three times longer effects. This process helps you burn calories and affects your ageing rate, which gives you a youthful appearance both inside and out.
Both time- and cost-efficient, while providing you with incredible health benefits and a challenging workout, HIIT has been acclaimed as one of the best fitness trends in 2017. It allows for an infinite number of ways to make it more difficult and change your exercises whenever you feel like it, making it a perfect routine both for newbies and professional athletes.