Summary:  Otherwise known as HIIT, high-intensity interval training is a form of strength  training  that focuses on performing quality weight training repetitions to the point of momentary muscular failure.

Burn calories, reduce fat and improve your fitness level

Let me tell you about the favorite part of my Saturday mornings! Sleeping in under fluffy duvet until 10am? Having Belgian waffles with hot chocolate for breakfast in front of the television? Nah! Rain on shine I hit the road at 5:30am to meet my team for a good hour of HIIT! My neighbor invited me in to this group and since my first try-out I haven’t stop going. What is HIIT? Well, it is borderline addiction and obsession with a good amount of suffering. This is my version of explanation.

The official blurb is something like this: a training method that involves repetitions of high intensity exercises followed by a variety of recovery times. (In my experience “the recovery times” are never enough regardless of their “variety”). I always find the first round the hardest, and afterwards it gets easier. After the last round I am tired but feel energized too. I feel like I could probably do another few rounds. Except I know very well by now that enough is enough. After a good hour of HIIT, I go home, shower, have a healthy big breakfast. I am contentendly ready for my nap!

Why is HIIT good for you?

Apart from helping to relieve all the stress of the week in one session, here are a few more useful effects of doing High Intensity Interval Training:

• helps to balance cholesterol levels
• reduces abdominal fat and
• reduces body weight while retains muscle mass
• improves cardiovascular health
• better anaerobic and aerobic fitness level
• regulates blood pressure

How does High Intensity Interval Training Works?

1. The intense workout blocks may last from a few seconds to 6-9 minutes long. You perform all  exercises at 80% to 90% of your estimated maximal heart rate.
2. Each active exercise block is followed by a recover period. These recovery periods may last as long as the active workout periods or much less.
3. The recovery periods usually performed at 40% to 50% of maximal heart rate.
4. During a 20 minutes to an hour session the workout and recovery periods alternating each other. There is no longer break till the end of the session.

What fitness level is necessary to HIIT?

You can adjust this type of training easily to any and all fitness levels. There is no set training program. It can be altered to one’s weight, fitness level, time availability. You can use your exercise equipment or a specific body part as your base for the exercises.

HIIT can be performed on many different exercise modes such as group classes, running, cycling, swimming, cross-training…etc. the list is endless really. Apart from my Saturday mornings, occasionally I jump on a treadmill and do an hour of High Intensity Interval Training on my own. I have set exercises I like to do but sometimes I just figure out the next block of while I “recover” on the treadmill with an easy jog. This is one of my favorite HIIT plans that I combine with running: HIIT plan for runners.

Why we love HIIT?

Because it tends to burn longer and more calories than traditional workouts (over 10% more). At High Intensity Interval Training the fat burning doesn’t stop with the end of the exercise. It goes on  for an epic “EPOC” (Excess Post-exercise Oxygen Consumption) of two hours. This means that the body generally takes about 2 hours to regenerate after an each HIIT session.

It is not recommended to over-do it, but rather incorporate in a weekly routine with enough rest afterwards. For beginners I suggest to try once a week with a day or two of rest afterwards. Ensure you have a good source of energy before starting your session. Try our Delicious, Nutritious and Easy to make Energy Balls.

Advanced levels can do more than once a week, but allowing the body to recover after each session is important.