What is a HIIT Workout?
With time being a coveted commodity, many of us are continually looking for ways to burn calories fast. Luckily, HIIT exists, and it does just that. HIIT stands for ‘High-Intensity Interval Training.’ Today, we want to talk about what it is and how you can get started.
What Is HIIT Training?
You may be wondering, “What is a HIIT workout?” Well, if you have ever joined one of our Team Training sessions, you have done HIIT training. HIIT means that you are completing a quick burst of a high-intensity workout to get your heart rate to 80% of its capacity, working at your best efforts, followed by a brief rest or low-intensity exercise. Typically, you will see a 1-4 minute intense burst of workout, with a 1-4 minute rest. It may sound a little odd that this workout requires so much rest. By allowing your body to rest, you are consistently making it work on two opposite ends of the spectrum—bursts of your highest intensity vs. bursts of rest. The rest allows you to perform at your very best during those high-intensity exercise portions and builds up your cardiovascular exercise strength.
How Do You Know If You’re Hitting 80%?
It is hard to know if you are hitting an 80% heart rate. Studies show that this number makes the workout more effective. But, how do you check to make sure you are hitting that number? The first option is to buy a heart rate monitor (HRM). An HRM is an accurate way to keep track of your workout level, and can sometimes be incorporated into your interval workouts, like in our Team Training sessions where you can view your progress from the screens in our classrooms. You can grab them at any of our Team Training locations, and even enjoy a discount with your More Membership. For the most accurate results, we suggest one that straps around your chest. Watches like the Apple Watch, Fitbit, and Garmin are all excellent choices as well. But, if none of these sound like they will work for you, you are in luck. You can calculate your heart rate on your own by following the steps on Heart.org.
Benefits of HIIT Training
Burn Calories After Your Workout
HIIT is an intense form of exercise that gives you a lot of benefits. One of them, though, is that your body will continue to burn calories after your workout. Yes, even when you are an hour deep into the latest Netflix documentary. This is called EPOC (Excess Post-Exercise Oxygen Consumption), and its effects can last up to 24 hours resulting in up to 200 more calories burned. To put that into perspective, it would take about 30 minutes of an average-intensity aerobic exercise to burn 200 calories. That’s a pretty good bonus for just going about your typical day.
You Will Save Time
HIIT exercises don’t take long at all. In fact, a full-on Tabata HIIT workout can last four minutes! It’s become very popular over the years and is proven to give results. So, if time is of the essence, look no further! You can do a 4-minute workout during your lunch break and still have 26 mins to go for relaxing and enjoying your nourishment—amazing.
All You Need Is Your Body
We love bodyweight workouts. Committing a few epic bodyweight movements to your memory means that you can do an exercise and lean into self-care no matter where you are. With HIIT, you can combine bodyweight movements like burpees, jumping jacks, pushups, and jumps to create a workout on-the-go.
Lose Fat And Get Healthier
One way to keep your health in tip-top shape is to reduce the body fat you carry around your organs (or ‘visceral fat’). One study from the University of New South Wales researched participants in a HIIT exercise program for 12 weeks, with 3 20 minute sessions a week. Compared to the control group, the participants experienced a significant weight loss of about 3.3 pounds (1.5 kg) and a visceral fat reduction of 17%!
Where To Find HIIT Workouts
If you are looking for a perfect place to try a HIIT routine with an instructor to guide you through it, we have HIIT training in our Group Exercise classes and Team Training sessions. Check out the location near you to find the in-person schedule. If you would like to try a HIIT session at home, our virtual fitness platform offers bodyweight HIIT workouts, treadmill HIIT workouts, and various other options to get you in the best shape of your life. You can find out more on iChuze Fitness. You can also find tips for interval training on our blog—where we dive into topics covering the equipment in our gym, self-care, bodyweight workouts, stretching, rest, and more! Regardless of your fitness level or whether you visit us online or in-club, we are so happy that you are a part of the Chuze Family.