Every decade has its trends, whether they are in fashion, cars, or food, and the same applies to exercise. In our current era, the ongoing exercise craze is HIIT: High-Intensity Interval Training. This workout style, with incredible health benefits, has been studied by researchers since 2004. Many assume that HIIT is only for those training for athletic events or aiming for weight loss, but think again—HIIT is for everyone!
What is HIIT?
If it sounds tough, that’s because it is. But HIIT isn’t just for top athletes anymore; research has shown that HIIT has impressive effects on general health and wellness. While the idea of pushing yourself to your physical limit can seem tiring for some people, there’s a positive side to the deal: it requires very little of your time.
According to a study published in 2014, performing a one-minute HIIT workout three times a week for 18 weeks improved markers of heart health like VO2 max, insulin sensitivity, and systolic blood pressure.
Bottom line: sparing a few minutes of your time can be an opportunity for you to improve your long-term health. So, how does HIIT exactly affect your physiology and overall health?
HIIT Benefits
- It increases low folate.
- It increases low testosterone.
- It improves lipid biomarkers.
- It reduces liver enzymes.
HIIT Workouts to Try
Studies conducted by Tabata and his research group have concluded that these four minutes are as beneficial for heart health as an hour of steady-state exercise, such as running. Other effective HIIT patterns include:
- 30 seconds on, 10 seconds off for 6 rounds
- Ascending intervals starting with 20 seconds for five rounds up to 60 seconds of work, with 10-second rests in between
- Descending intervals of the same nature, starting at 60 seconds
- Push-push pause: 30 seconds of work with 10 seconds of all-out effort, followed by a 10-second break for 4 rounds
- Gladiator-style: 90 seconds of work paired with 45-second breaks for 5 rounds
If You Enjoy Cross-Training, Try:
- Alternating 20-second rounds of high knees and tuck jumps with breaks for 8 rounds
- 30 seconds of squat jumps, 10 seconds of squat hold, 10 seconds rest for 4 rounds
- Punching a bag for 20, 30, 40, 50, and 60 seconds with 10-second rests in between
