The popularity of HIIT (High Intensity Interval Training) is rising for a good reason. It provides numerous benefits in a short period. HIIT training matches the benefits of more prolonged exercise and offers unique health benefits.
In one study, researchers compared the effects of HIIT on the participants after 30 minutes to the impact of running, biking, and weight training. The study showed that HIIT burned 25% to 30% more calories than the other forms of exercise.
Lose Fat – Gain Muscle
HIIT may be the best fitness regimen to lose fat. Especially helpful for fat loss in those who are overweight or obese. HIIT classes make gaining muscle and losing fat in just a few minutes a week possible.
Besides adding regular-intensity exercise a few times a week, HIIT exercise is often just what the body needs to spur weight loss.
How does this work? HIIT triggers the release of adrenaline and noradrenaline, which are mediators that drive the breakdown of fat through specialized receptors known as adrenergic receptors.
Even more great news is that these receptors are in the deep fat surrounding the body’s internal organs rather than the outer layers of fat.
Therefore, HIIT workouts may be responsible for lowering visceral fat stores near the inner abdominal region. This area is known as the unhealthy fat region of the body and one of the hardest to eliminate.
A HIIT workout also pushes your body to its limit while producing optimal strength and power.
Engaging in HIIT workouts will build muscle over time. Any time you’re sore after a HIIT class, your body’s building muscle.
Increased Metabolism
HIIT also raises your metabolism during your workout and for hours after keeping the fat-burning going. Studies have shown that a HIIT workout can keep your metabolic rate high and engaged throughout the day. With an increase in metabolism your body gets the message to start burning fat instead of carbs.
Improve oxygen consumption in your muscles.
When we work out, our muscles use oxygen. The more intense the workout, the more oxygen your muscles need.
In a 2016 study, researchers followed two groups – one that worked out for 10 minutes using HIIT and one that did a regular workout for 50 minutes.
Even though the HIIT group worked one-fifth the time of the other group, they saw the same amount of oxygen consumption improvement as the other group. Further research has shown similar results: interval training leads to greater oxygen consumption than other forms of exercise.
Over time as oxygen consumption increases your workout will get easier with increased endurance and strength. This will cause even higher oxygen consumption levels for even harder workouts.
You may begin to feel more athletic in general with other workouts like lifting, cardio, and yoga can become easier.
What does a typical HIIT class look like?
HIIT sessions are usually 15-30 minutes long, with a warmup and cool-down period before and after each session. Classes can be large or small, or one-on-one. However, the class will typically be a set of defined intervals working the body’s major muscles and raising the heart rate.
Depending on the fitness level, different classes may use just the body or bring in bands, weights, or machines.
Which HIIT class is right for me?
There is a HIIT class for everyone; the key is to find the correct one. HIIT workouts cross all fitness levels, including those with special conditions.
It is super important to be guided by a knowledgeable instructor and to find the right HIIT class for you considering many parameters.
What is your current fitness level, and what is your age? Do any injuries or situations require a more adaptive approach (better with a one-on-one trained instructor)? What is your baseline fitness level? Have you been training three times a week over several weeks? If so, you may adjust more quickly to HIIT. Do you have little workout experience? Then you may take a longer time to build up, starting slower in the beginning.
It is essential to remember that your workout is about you and maxing your heart rate and oxygen consumption, not competing with others who may be in the class. Even for those at a higher fitness level, HIIT can challenge new groups of muscles and test endurance.
How often should I do a HIIT workout?
HIIT workouts are high-intensity and not meant as a daily workout. You want to fully engage your cardiovascular system, taking at least 24 to 48 hours to recover. Doing a HIIT workout three days a week is optimal. During the days off, do a yoga class to give your muscles a break and stretch the sore spots.
When will I see the results?
You might need to wait months before seeing results with a traditional workout plan. However, with HIIT, you should start to see results more quickly. Weight loss and improved oxygen consumption should happen in just a few weeks. Great results will help spur you on your fitness journey!
Some say HIIT is the future of working out. After all, having an opportunity to become stronger and healthier by working out less is appealing to most.
Interested in exploring HIIT for yourself? Contact Hope here for information on HIIT classes both one-on-one and group classes.
This communication and information provided does not replace the advice of your health care practitioner. Before proceeding with any new information please consult your health care practitioner.
About the Author
Hope Knosher is the founder of Healthy Living With Hope and Hope’s Yoga. Based in Atlanta, Georgia, she is a Certified E-RYT500 Yoga Teacher, Certified Health & Wellness Coach & Certified Yoga Therapist with the International Association of Yoga Therapists.
Hope and her work have been featured in numerous publications, including Reader’s Choice “Best Of Atlanta” by Atlanta Magazine, one of Atlanta’s “Over 40 & Fabulous” by Best Self Atlanta, the Atlanta Journal-Constitution for her work with cancer survivors, MindBodyGreen, Noteworthy, Mantra Yoga & Health and cover features with Northside Woman and Yoga Magazine.
Hope’s weekly yoga classes are open to everyone in Johns Creek, Georgia, and the surrounding area. She also offers corporate yoga & meditation, wellness coaching, and workshops. Hope is also a regular guest speaker on Yoga, Mindfulness, and Health & Wellness topics. Learn more about Hope. Contact Hope here or subscribe to future posts here.
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