What exactly is HIIT or high intensity interval training? HIIT is an intense workout where you are giving a full 100% during your intense sessions. However, the intense sessions are followed by a recovery session that usually lasts three times the length of the intense session. HIIT is designed to put a metabolic challenge on your body, which helps to rev up your metabolism. HIIT is a quick and easy way to get an intense workout while improving your cardiovascular fitness and boosting your metabolism.
With HIIT, it’s important to focus on your diet first. When you do intense work, you burn certain calories and set up your metabolism for a post-workout burn. This increased metabolism can last as long as 24 hours. It’s important to know how your body will react, and then monitor what you’re eating. You will need enough fuel to fully recover before your next high intensity interval training.
In the work phase, you need to hit 100% effort. Move and work hard, but only do it for 30 seconds or less. An example of a good work phase would be doing sprints. Remember, the rest interval that follows will last three times the length of the work phase. This allows the body to hit recovery. During the work phase, a heart rate can go up to 190. Once the heart rate is back to 125, then it’s time for the next work phase.
When first starting high intensity interval training, you may only be able to do three or four rounds. That is normal. You want to take it slow at first. With HIIT, it is possible to over train and stress yourself. Because of this, you will never want to do more than 10 rounds in a session.
When trying high intensity interval training or HIIT, the key is to start slow and work hard. Try one session per week. If you’re recovering fully, add another. Give it a try and see what you think!