HIIT-ing the Gym Differently
You’ve probably heard of High Intensity Interval Training, or HIIT, as it’s been all the hype over the past few years. Let me break down what exactly HIIT is and why it’s so good for you.
HIIT is a form of exercise where you engage in short, intense bursts of activity alternated with rest periods. For example, sprinting for 30 seconds as fast as you can, walking or resting for a minute, and repeating this sequence for a period of time - usually between 10-30 minutes.
So why get into HIIT? Here are some of the main reasons why it’s caught on so fast:
It is a very efficient way to workout and burn lots of calories - who has time to spend hours at the gym these days? HIIT gives you the most “bang for your buck,” if you will, burning ~25% more calories than most steady-state workouts (Source.)
You will continue burning calories for over 24 hours after you’re done working out. Again, very efficient. This is because HIIT increases your metabolic rate for the rest of the day - and sometimes even longer. (Source.) So I can sit at my desk after a workout and burn calories without even trying? Yes, please.
It can reduce blood sugar and improve insulin resistance. If you’re someone who’s sensitive to changes in blood sugar or have Type 2 Diabetes, HIIT has been found to be helpful in both reducing blood sugar and improving insulin resistance more than steady-state exercise. (Source.)
It can help you burn away fat - especially the stubborn fat. Research indicates that HIIT is generally more effective at burning fat than steady-state workouts. Most significantly, it burns visceral fat, the stubborn “internal” fat that surrounds your organs and often leads to disease (Source.)
It can help you build muscle. HIIT workouts utilize your fast-twitch muscle fibers (vs. slow-twitch in steady-state workout), which are the ones that grow the fastest and the strongest. Building muscle not only gives you a healthy, toned look, but also increases your metabolism and burns calories. (Source.)
So now that you’re likely sold on HIIT, let’s talk about how to get started.
Pick your favorite form of exercise that, when done intensely, can use 100% of your energy. This could be running, cycling, rowing, light weight/body weight movements, elliptical training, or stair climbing. Do a five minute light warmup to get your muscles warm and then go “all out” using 100% of your energy, as fast as you can for 30 seconds followed by a rest period. The length of the rest period can vary - try to aim for a sprint:rest ratio of 1:1, 1:2, or 1:3. You can also mix it up as you go. Repeat this sequence for 10-30 minutes.