According to the latest research, high-intensity interval training could help you get fit and boost your health in a matter of minutes.
These days the term HIIT is used to describe a fairly wide range of training methods, which is why it’s not always clear what it is beyond the basics of work, rest, repeat. That description is not wrong, but it doesn’t get anywhere close to providing the full picture when it comes to what undertaking a HIIT session actually involves.
A simple guide to high-intensity interval training, or HIIT, the fitness trend du jour.
Though we know exercise is important for our overall health, and that more is typically better, many of us don’t have hours a day to devote to working out. This might be why fitness regimes like high-intensity interval training (HIIT) have become so popular in recent years.
Not only does HIIT promise to improve overall health and fitness, it can also be done in a short amount of time. But HIIT’s intensity might not be for everyone – which is why slower, less intense workouts have started to gain popularity.
Here’s a closer look at the science on cardio and weight loss and what it all means for you.
Though HIIT workouts might be short, a growing body of research shows they’re just as effective as longer endurance workouts for our health and fitness.
There are many different versions of high-intensity workouts, including CrossFit and Tabata. But the latest trend is AMRAP, which stand for “as many reps (or rounds) as possible”.
Why all the excitement? Because, honestly, it actually works.
One of the perks of HIIT workouts is that they are short. Adding more time won't make them more efficient.
High-intensity workouts are all the rage, and for good reason: They burn more calories than standard cardio, can boost your endurance and and increase the elasticity of your arteries and veins, which is really terrific for your heart.
But according to a new study published in Federation of American Societies for Experimental Biology Journal, for all of HIIT’s benefits, there’s a catch: The workout could do more harm than good if you’re new to exercise.
In the fitness world, the word “miracle” gets thrown around like a two-pound dumbbell. But when it comes to high-intensity interval training (HIIT), a very short workout, the benefits you’ve heard about are both legitimate and—we’ll say it—miraculous.
HIIT tests your endurance and it tests you mentally. This easy HIIT workout is great to be done at home and it starts at only five minutes.
If you work out, or if you talk to people who work out, you should be familiar with high intensity interval training. You probably associate it with sweating, panting, and burpees—lots of burpees. Beyond those basics, you know that it's intense, you do a variety of moves in intervals, and it's training. Name says it all, right?
It's clear that HIIT offers a range of benefits for cardiovascular health, strength, and aging, even if we don't have the full picture yet. What's still missing is the link between these cellular findings and meaningful outcomes for people.
New study explains why short bursts of training may be even more effective than running a marathon.
This study also did not compare interval training to other types of exercise and so cannot tease out whether interval training leads to better health outcomes among older people than, for instance, long walks.
But intervals do have that signature advantage, Dr. Troen says: “You get done so quickly.”
But people are getting burned out by pushing themselves to the breaking point – and there’s a newcomer in town that’s making waves. Low-Intensity Steady-State Cardio (or LISS) is the antithesis of HIIT – a less intense alternative to all that maxing out.
Fitness is tough. So when someone claims they’ve found a “scientifically proven” shortcut to bigger biceps, better endurance, and a sexier core, we’re usually right to be skeptical. Conventional workout wisdom says that if you want to dominate a marathon, you better get ready to run far and often.
But methods bucking this conventional take are gaining serious mainstream traction — with the scientific evidence to support some counter-intuitive conclusions.
Athletes have long used interval sessions as part of a varied weekly training program to improve their competitiveness. But Dr. Gibala, a professor of kinesiology at McMaster University in Hamilton, Ontario, has helped to popularize the idea that we can rely on high-intensity intervals as our only exercise, and do very, very few of them while still improving our health and fitness.
Experts are coming around to the idea that infrequent, high-intensity exercise may be as healthy as regular but more relaxed workouts.
It turns out, you can apply a similar training mentality to increase your productivity at work. Like interval training at the gym, interval thinking at the office requires an intentional struggle to improve your performance.
Ask a bunch of people why they don't get enough physical activity and you're likely to hear: "I have no time."
No wonder there's been so much hullabaloo about interval training, which alternates short bouts of relatively intense efforts with periods of recovery.
"Strong is the New Skinny" we were told. Wanting to figure out what this meant, and the workout needed to achieve it, we headed to the hottest fitness club of the moment: the Fhitting Room.
In our time-crunched era, there's a seemingly unlimited appetite for time-saving shortcuts, hacks, and more efficient ways to do mundane activities. So it's no surprise that really, really short workouts have broad appeal.
As for whether you should do it, that depends on your fitness goals. If you want to lift the most weight possible, hypertrophy should be the aim and HIIT is a great way to do it. You’ll spend less time at the gym and see at least the same gains
Short workouts have exploded with a wider array of apps and digital videos; a quick hit of yoga or climbing the stairs.
A new study suggests high-intensity intervals aren’t magic.
In some cases, the high-intensity regimen actually seemed to reverse the age-related decline in both mitochondrial function and muscle-building proteins.
Trying to get fit fast? Here's why you should HIIT it up.
To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for Daily Burn’s True Beginner program, to create three workouts, ranging from 10 to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is a chair and a yoga mat.