Flexibility exercises enhance the range of motion in your joints, reducing the risk of strains and sprains during high-intensity movements. Strength training builds muscle mass, which increases BMR, while HIIT accelerates fat burning. Different HIIT programs emphasize various aspects, such as strength, endurance, or fat loss. Whether it’s reducing body fat percentage, improving endurance, or enhancing strength, setting clear goals provides direction and purpose. Consuming a diet rich in lean proteins, complex carbohydrates, healthy fats, and fiber can enhance energy levels, muscle recovery, and overall health. Trainer-Approved Warm-up Exercises for a Stronger Leg Day Another 2022 study showed improvements in muscle oxidative ability (that’s fancy science for your muscles to get better at using energy), leading to muscle gain and fat reduction at the same time. A 2018 study noted that HIIT can stimulate muscle size in individuals with higher body weight or obesity. HIIT isn’t just about fat loss; it also helps you increase muscle mass. Short HIIT regimens are especially great for targeting stubborn belly fat, thanks in part to excess post-exercise oxygen consumption (EPOC)—basically, your body keeps burning calories while you’re lying on the couch afterward. Research keeps proving that HIIT workouts are not only effective but also time-friendly (which means you can still binge your favorite Netflix show afterward without guilt). The knee tap is a cardio cum bodyweight strength training exercise that forges several muscle groups simultaneously, including the chest, core, and arms. HIIT is the acronym for high-intensity interval training, where exercises are performed at high intensity for a specific time, followed by a short interval period. Moderate-intensity, constant-intensity training (MICT) workouts—often combined with strength training—are effective in reducing body fat and improving CRF . HIIT also helps build lean muscle mass, increasing your metabolic rate, and can help you burn more calories throughout the day. HIIT also increases your metabolism, allowing you to burn more calories even after the workout. This article discusses what a HIIT workout is, its effectiveness, benefits, and types. We’re here to support you every step of the way on your fitness journey. Gear Up to Fit is dedicated to inspiring, motivate, and empower others to get fit and live a healthy lifestyle. Basketball, tennis, soccer, and Ultimate (frisbee) are AMAZING styles of exercise that use interval training (it’s all start and stop!). It should be noted, that the entire “Couch to 5K” concept rests on interval training through running. Intense interval training challenges your heart by constantly forcing it outside of its comfort zone. We suggest keeping HIIT workouts between 30 and 45 minutes for optimal effectiveness, but the length ultimately depends on your fitness goals. Instead of two HIIT workouts, you can add power walking or low-intensity cardio later in the day for active recovery. HIIT gets the arduous exercise out of the way quickly, not so you can put your feet up, but so you can enjoy more activities that feel less like hard work. But Cowan stresses that you should consult a doctor if you’re new to exercise or have any kind of clinical diagnosis. And just one overzealous spin class can be enough to trigger rhabdomyolysis, where muscle fibres break down and leak into the bloodstream, which can in turn lead to kidney failure. You can have too much of a good thing, though especially if you’re a beginner and don’t have a qualified professional on hand to ensure that the intensity isn’t too high for you. Research recommends 60g of carbs with between 10g and 20g of protein post-exercise to optimise glycogen synthesis. Running HIIT workouts place a high demand on your muscle tissue. Running HIIT workouts improves your body’s stroke volume and oxygen efficiency. According to the American Council on Exercise, HIIT workouts reduce abdominal fat and subcutaneous fat, which is the fat just under your skin. And if you’re training on a treadmill, HIIT workouts are a great way to break up the monotony. If you do a running HIIT workout, you only need to do 30 minutes (or even less, depending on the workout) to get excellent fitness benefits. For optimal weight loss, targeting heart rate zones 4 and 5 during interval runs is key. Interval running workouts are extremely intense and very hard on the body; that's why we recommend doing just one interval run each week. The workout below is a good example of high-intensity interval training. Exploring Excess Post-Exercise Oxygen Consumption (EPOC): 'Burn Baby Burn!' The key to a quality ascending ladder workout is to pick a repetition increase that makes sense for the movement. In a typical ascending ladder HIIT workout, you start with a low number of repetitions until the work is almost meaningless. So, your anaerobic energy system and muscle endurance are challenged as the sets increase. Effects of different training methods on participants' blood lipids profiles When you exercise at high intensities, your body requires more oxygen to sustain the effort. Looking for a time-efficient workout you can do anytime, anywhere? This makes it ideal for home workouts, travel, or busy schedules. Unlike long bouts of cardio that can lead to muscle catabolism, HIIT helps preserve and build lean muscle mass by engaging fast-twitch muscle fibers. A 2012 study published in the Journal of Obesity found that HIIT burns significantly more calories than steady-state cardio, even when workout durations are shorter (Kravitz et al., Journal of Obesity). Try exercises like jumping jacks, burpees, and push-ups for bodyweight HIIT. This full-body workout improves both cardio and strength. If you’re a beginner in high-intensity interval training, the good news is that it’s super adaptable and easy to get started. Overall the authors concluded that a higher total amount of exercise appeared to have a stronger effect on lowering lipids than the intensity of exercise. Participants rotate through each station, completing one exercise that lasts several minutes. The interval durations can be timed by using one to five-minute music tracks. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout. In order to achieve similar benefits to a longer workout, the intensity is vigorous. For this study, we posted recruitment posters through online social platforms and 36 sedentary participants aged years (someone who is about 45 to 65 years old is middle aged) with a body mass index (BMI) between 24 and 35 kg/m2 were recruited. We hypothesized that HIIT would improve metabolism and body composition, but that L-HIIT would require a longer duration of exertion than M-HIIT in a single cycle, suggesting that L-HIIT might elicit greater physiological responses and metabolic adaptations. The aim was to understand the physiological responses, and body composition improvement benefits of different HIIT protocols. It is one of the most common non-pharmaceutical methods for preventing non-communicable diseases and improving health status 9. As you can tell from the name, high-intensity interval training (HIIT) is challenging. Book a call with us for personalized advice and a fitness plan that aligns with your weight loss goals. This phenomenon, coupled with the high energy expenditure during HIIT workouts, results in a higher total calorie burn, promoting fat loss. It increases energy expenditure after exercise because the phenomenon of elevated postexercise oxygen consumption contributes to the overall energy deficit required for weight loss 16,17. Exercise is widely recognized as having a positive effect on reducing body fat and improving cardiorespiratory fitness 13,14. Among the modern forms of training used for people with obesity is high-intensity interval training (HIIT). This problem is extremely complicated and the physical training used must allow weight loss and not reduce motivation . However, supplements (the right ones), can help speed up the process of weight loss, fat loss, and training performance. Utilizing fitness journals, mobile apps, or wearable devices can help you record your workouts, track metrics like heart rate and calories burned, and visualize your progress over time. Pairing HIIT with resistance exercises enhances muscle growth and further boosts metabolism, creating a synergistic effect for fat loss. For instance, alternate between sprinting, cycling, bodyweight exercises, and plyometric movements to maintain interest and challenge your body in diverse ways. Mix different exercises and intensity levels to keep your workouts engaging and prevent plateaus. Here are some examples of different kinds of HIIT workouts for weight loss. We will also review my favorite and most effective HIIT workouts that you can incorporate into your weight loss routine. High-intensity interval training (HIIT) is a type of cardiovascular training method that prioritizes the anaerobic energy system. Reducing saturated fat intake and providing high-quality protein and adequate hydration promote not only fat reduction but also improved metabolic adaptations and muscle regeneration. The growing prevalence of obesity necessitates the search for effective fat reduction methods that simultaneously promote overall physical and metabolic fitness. Obesity is a major health concern in modern society, representing a risk factor for many chronic diseases, including diabetes, heart disease, and respiratory disorders . Warm up by jogging for 3 minutesRest for 2 minutesSprint for 30 secondsActive recovery for 90 seconds8 total sprints followed by the recovery period Even if this isn’t “true” Tabata, it is still a decent HIIT workout. Once they become easy, consider doing 30 seconds on and 30 seconds off for minutes. They are challenging at first, but become easier over time. Consuming water before, during, and after exercise helps maintain fluid balance and supports overall health. Consuming a combination of carbohydrates and protein within 30 minutes to an hour after a HIIT session can accelerate recovery and enhance muscle growth. The post-exercise period is a critical window for replenishing glycogen stores and promoting muscle recovery. Timing is also crucial; consuming these foods minutes before exercise ensures optimal digestion and energy availability. Yes, losing 10 lbs in 6 weeks is achievable for many women, as it averages out to roughly 1.6 lbs per week. This is the energy burned outside of sleeping, eating, and sports-like exercise. This strikes a balance between stimulus and recovery across your full-body sessions. Training volume refers to the total amount of work performed, often expressed as sets x reps x weight lifted. For most of your strength and hypertrophy work, aim to train at about a 7-8 on a rate of perceived exertion (RPE) scale, where 10 is maximum effort. Yes, regardless of your current fitness level, there's a HIIT program that will cater to your needs. Aerobic exercise, from walking to riding a bike have been known to decrease the risk of certain cancers, but not enough study has been done in relation to HIIT. Exercising prompts the production of endorphins in the body, a chemical that helps you manage pain and feel happy. In the following subheadings, the definition, as well as health and performance benefits, of different interval trainings models are presented. Besides, interval training has been shown to decrease the risk for cardiovascular diseases 15,25, breast cancer , metabolic syndrome , osteoarthritis 51,52, and rheumatoid arthritis known to cause lower back pain 53,54,55,56,57 (Figure 1). However, a single bout of high-intensity interval exercise performed at a strenuous intensity with a low resting period likely results in decreased enjoyment, and thus, adequate resting intervals between high-intensity sessions are essential in preventing negative affective responses for long-term exercise maintenance. HIIT is known to elicit higher enjoyment than MICT, as reported by original research and meta-analysis , making the interval training model a practical and enjoyable exercise mode for the general population. She gives the accuracy a 4.5 out of 5, saying, “I sometimes run into problems when cycling through the downtown area of Miami where buildings can impede the GPS signal. Strava also integrates and syncs automatically to major fitness tracker brands popular among cyclists and runners—Garmin, Polar, Wahoo, and FitBit, for example. “I think the social network-esque aspect of it is what really differentiates it from other free cycling GPS apps,” our tester and long-time Strava user Amanda Capritto says. Like many free workout apps, there are limited interactive features and accountability—none, to be exact, earning a 1 out of 5 in both of these aspects. You select what equipment you have access to and then press a little spinner button and it generates a random workout.” This can be great for traveling with access to limited equipment, or to just find a workout when you don’t have one ready to go. Lots of gym equipment, such as treadmills and indoor bikes, feature ‘fat-burning zones’ (aerobic exercise) during which your body relies on both fat and carbohydrate stores for energy. Your total calorie burn will be greater when you exercise at high intensities, but your body burns fat more efficiently when exercising at low to moderate intensities. Examples include team sports, jogging, running or dancing – these raise your heart rate, work your muscles and help to improve and maintain your physical fitness. While some visceral fat is normal, too much can lead to an increased risk of health conditions, such as diabetes, heart disease, and stroke. Various studies have shown the positive health benefits of HIIT for lowering your blood sugar levels. So if you burned 300 calories during your workout, you will burn up to 45 calories after the workout. It is thought that up to 15% of the total calories you burned while exercising will be burnt after a workout. A 2015 study found that HIIT burns 25-30% more calories compared with other forms of steady state exercise. Additionally, the study concluded that while the HIIT workout helped build muscle, the steady-state workouts actually broke muscle down. A HIIT protocol is a well-researched way to reap physical benefits as an alternative approach to steady-state exercise training but with less of a time commitment. Considering the fact that many people use “not having enough time” as a popular reason to avoid regularly exercising, HIIT workouts are one of the best ways to overcome this block and get great results fast. Bringing your own equipment, such as mats, resistance bands, and timers, can make sessions more convenient for clients and justify higher rates. Remote HIIT training offers Taskers the flexibility to earn money from anywhere while reaching clients outside their local area. Hosting regular group classes also helps build a loyal client base and predictable weekly income. Also known as Map My Run, the best free workout app for runners goes to Map My Fitness, with its expansive GPS tracking and other free features. She adds, “In terms of accountability, this is your basic fitness app. “The NTC app has on-demand and live classes as well as periodized programming for a variety of goals and workout types. GGR staff writer Matt Dustin, CSCS, PN-1, has used this app for over six months and loves the tracking, ease of use, and ability to build your own custom training plan if you want. Take a look at the following example of HIIT workouts at home for women to get an idea of how you accomplish this. Perform the following routine two to three times per week. Do the following routine one to two times a week. Add a little twist to reverse lunges with this combo that will get your heart rate up and blood pumping in no time! If you want to work the muscles of your entire body, improve explosiveness, and burn a ton of calories, burpees are a great choice! 8, 3-minute rounds of boxing exercises (a total of 24 minutes). This is called a warmup, but it is more like a body weight HIIT workout. 15 minutes of warmup and conditioning exercises. This is your complete HIIT workout hub, offering everything from protocols to training templates. High-Intensity Interval Training (HIIT) delivers maximum fitness results by alternating short bursts of intense exercise with brief recovery periods. Remember to stay consistent, listen to your body, and adjust the weights as needed to keep challenging yourself. Keeping your sprints eight to 30 seconds long is adequate for stimulating fat loss. “Sprinting is very demanding on both the brain and the body, so proper rest is important to maximize performance and results. The only catch to all this intensity is that it’s hard on the body. Simple logic applies that the shorter the rest periods, the more intense the workout is. So how long do you have to perform each high-intensity interval to reap the benefits? How to Lose Weight with an Exercise Bike Using Targeted Workouts HIIT is known for its effectiveness in burning calories and improving cardiovascular health in a short amount of time, making it a popular choice for those with busy schedules. Social media is loaded with various interval workouts. I haven’t tried a TITLE Boxing workout yet, but my guess is that it is extremely effective for calorie burn and fat loss. Considering all these features, HIIT may be an alternative treatment tool in obese adults with minimal comorbidities who report lack of time as their main barrier to MICT. HIIT may be more effective in increasing CRF over the same time compared with MICT in obese adult people. So, this protocol could be reliably and effectively delivered in general clinical practice as part of a strategy for obesity treatment and primary cardiovascular prevention. Body composition was assessed by BIA, a technique less accurate than gold-standard methods and unable to detect small differences in body composition. First, the sample size was tailored to detect differences in the primary outcome and, therefore, the trial is underpowered to show eventual sex difference in training mode effects. “I wish the app integrated with Garmin or other fitness trackers instead of only Apple Watch. One callout that Amanda has is that Caliber lacks integration with common fitness trackers. The free version also has good supportive features, as Caliber has groups you can join for common interests. That’s a lot of information for each exercise, leading us to rate the instruction a 5 out of 5. The app offers both group and individual training plans which are written and modified by a certified coach based on progress. Using a heart rate monitor or fitness tracker can help ensure that participants are working within their target heart rate zones, optimizing fat-burning and endurance-building efforts. Personalized programming also enhances motivation and adherence, as participants are more likely to engage in workouts that resonate with their interests and capabilities. Individualizing HIIT workouts ensures that each session aligns with the participant’s unique fitness level, goals, and preferences. These meals provide the essential nutrients needed to repair muscle tissue, reduce inflammation, and prepare the body for future training demands. Pre-workout (within 30 minutes before workout) Get a fat-burning blitz with this 'M&F’ hardcore, get-lean training program. You’ll get five workouts, including a warm-up and stretches. Some participants may experience a significant increase in intra-abdominal fat after HIIT training, whereas others may not.Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois.“Creatine is also helpful for replenishing the phosphagen, or ATP/CP, system during intense exercise,” Grinnell adds.Nerd Fitness cuts through the fitness B.S.Always prioritize solid form before you add more intensity.At Armourbody, our 50-minute classes are built on this principle, combining strength and cardio intervals to maximize your effort and your results.This exercise is well known for benefits like building cardio endurance and agility while focusing on the entire body.Remember to stay hydrated, listen to your body, and consult with a fitness professional if needed.Research from East Tennessee State University focused on overweight participants who engaged in HIIT workouts for eight weeks. For the HIIE Wingate protocols, total exercise time is typically between 3 to 4 min of total exercise per session. Insight into the skeletal muscle adaptation to HIIE has mainly been achieved using this type of exercise ; however, as this protocol is extremely hard, subjects have to be highly motivated to tolerate the accompanying discomfiture. Possible mechanisms underlying HIIE-induced fat loss and implications for the use of HIIE in the treatment and prevention of obesity are also discussed. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. It’s called High Intensity Interval Training (HIIT cardio) and this article will give you the basics so you can take your body to a new fitness level. Here are some suggestions, depending on what you’re using (weights, body weight or cardio machines). First, the intensity and duration of the intervals should be adjusted to the individual’s capabilities and health status. This study attempts to assess which training protocol used in people with overdeveloped body fat most effectively reduces it. Further, increased body fat can lead to inflammation and insulin resistance, thereby predisposing individuals to serious health complications . Numerous studies have found that HIIT can be even more effective for fat loss than steady-state cardio like running or cycling. To help you get started, I’ve created the perfect 30-minute HIIT spinning workout plan for fat loss. These exercises are becoming an increasingly popular method of both getting in shape and spending leisure time. We recommend studying how your body responds to HIIT workouts to find out the best rhythm for you! HIT, Yoga, Bodyweight Burn, no matter how you get after it, NTC is ready with your first workout. Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast. If you’re new to exercise, speak with your GP or healthcare practitioner to ensure the exercise you propose is appropriate for you. Smash 20,000 steps in 7 days with daily workouts sent straight to your inbox. I meet my step count daily and am finding a new journey on strength training and meal planning. These programs will transform your fitness levels & annihilate fat. Including exclusive workouts only available for members, with new workouts added every month. I can fit the workouts into my life and they cause no pain or pressure on my joints. Best HIIT Running Workouts for Fat Loss – Science Meets Sweat Taken together, two workouts in close proximity, with the second bout of exercise performed at low muscle-glycogen content, seems to be a time-efficient method of maintaining training adaptations and performance, especially for untrained individuals. The main findings of these studies suggest that a single bout of high-intensity interval exercise performed after a muscle-glycogen-depleting exercise session induced greater mitochondrial adaptations, improved endurance capacity (as measured by time-to-exhaustion or time-trial performance), and whole-body substrate oxidation 156,160,161. Physiological adaptations in response to interval training are dependent on not only the intensity of exercise but also the subsequent rest intervals . Heavy lifting is more of an anaerobic exercise, and HIIT’s goal is aerobic activity, so heavy lifting won’t help you increase your VO2 max. HIIT helps train your heart and blood vessels to work more efficiently, which is likely why it can help reduce blood pressure. HIIT has another benefit for people who may be overweight or obese – improving blood pressure. By repeatedly working your muscles, you help them practice using glucose more efficiently. If you’re looking for a reason to try it, you can find tons of information and scientific studies supporting this awesome style of workout! The cool-down segment helps in muscle recovery and flexibility improvement, ensuring a well-rounded fitness session. Click the button below to download your free workout template and start your fitness journey today! Whether you prefer to print it out or keep it on your phone for quick reference, this plan is designed to help you achieve your fitness goals anytime, anywhere. Get ready to transform your fitness routine with our easy-to-follow 5-Day Full Body Bodyweight HIIT Workout Plan! If you make it through, when you make it through, you will own a new body. Marathon Handbook was founded in 2016 and is run by an independent team of coaches, runners, and fitness enthusiasts. During the recovery, pace around and/or get set up for the next exercise. The work sessions are twice as long as the rest periods. There is a famous interval method called the Tabata Protocol that worked using this exact strategy. So what work-to-rest ratios should you aim for? One small study found HIIT to be safe during pregnancy — even during early third trimester — but it’s important to check with your healthcare provider first. Check with your doctor first if you’re new to exercise, recovering from injury, or have a medical condition, per the Harvard T.H. Chan School of Public Health. Weight-bearing activities can help slow bone loss and reduce your risk for osteoporosis (a bone disease characterized by low bone density) and fractures (broken bones) as you age. When it comes to losing weight, and alongside an exercise programme, you need to work out your Total Daily Energy Expenditure. When it comes to burning fat, body composition makes all the difference. During a HIIT session your body will predominantly work anaerobically, meaning you'll generate energy for exercise without oxygen. You don’t need to lift weights in a gym if that’s not your thing, simply using your own body weight – doing a push up, for example – or using a resistance band will achieve a similar effect. Aerobic exercise improves endurance, breathing and heart rate and as such benefits the heart, lungs and circulation. Alternate arms without resting until all three sets for both arms are completed. If you can’t complete all 10 reps before the eighth set, drop the weight by five to 10 pounds. On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. The results they’re after, of course, are wash-board abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes. For me, around level is where I experience a bit of discomfort on the exercise bikes in my gym. If I accomplish this, I rename this HIIT workout and call it “The Pyramid Interval StepMill Workout”. You are going to use a 1-to-3 HIIT ratio here (30 seconds of sprinting followed by 1.5 minutes of walking). Overtraining and Burnout So, whether you want to cut fat or maintain your shape, HIIT can be an effective time-efficient strategy for weight management programs. This afterburn effect will help you stay under daily calorie intake and support weight loss. Doing HIIT treadmill workouts burn more calories than traditional cardio. Compared with steady state exercise, HIIT burns more calories during and after exercise. Even better, they are easy to fit into a busy schedule as they can be done in less than 30 minutes. The program is suitable for individuals of all fitness levels and is designed to challenge participants while providing expert guidance and support. This workout includes a series of poses and stretches to help participants reduce stress and promote overall wellness. Caroline's instructions are easy to follow, making the program suitable for beginners and experienced fitness enthusiasts alike. Do the prescribed number of repetitions of each exercise, resting as needed.These studies reported twice-daily exercise sessions (wherein the second session was commenced with reduced muscle glycogen stores) improved energy metabolism and induced skeletal-muscle cell-signaling pathways regulating mitochondrial and substrate metabolism 159,160,161,162.The third option is perfect for people who like to save their HIIT workouts for after their strength training routines.Further randomized controlled trials involving long-term interventions (≥12 weeks) are warranted to determine whether low-volume HIIT offers similar or greater health and performance benefits when compared to MICT and high-volume HIIT in healthy individuals and those at risk of chronic-inactivity-related diseases.HIIT workouts also trigger something known as excess post-exercise oxygen consumption, or “EPOC.” EPOC is the phenomenon of an increased rate of oxygen that your body uses following strenuous activity.Aim to be out of breath at the end of each ‘set’ but ready to perform optimally again after each rest period.Once you’ve completed each move below, you are done with one intense interval.Beyond being an effective workout when you’re short on time, HIIT offers a host of other perks. Remember, it’s important to be realistic about your own schedule when you’re asking yourself how many days a week you should work out. And choosing a time that realistically works with your energy levels (not just your calendar) can make all the difference. Again, there’s no right answer to this, but it helps to take a careful look at your schedule when figuring out when you should pencil in your workout. Another key component to making exercise a habit is being thoughtful about when you’ll work out. On Your Rest Day With HIIT, you can burn more calories than traditional, steady-state cardio, or burn the same amount in less time. People with a higher V02Max lose more fat and get more out of exercise. Your body will pull from fat more once your glycogen stores are empty. When you train at a high-intensity, your body relies heavily on your glycogen stores (which come from the carbohydrates you eat). These personalised sessions are designed around each client’s fitness level, goals, and available time, making them highly valuable. Many people are looking for fast, effective workouts that fit into busy schedules, which has created a growing demand for qualified HIIT trainers. Explore hiit training related jobs and discover your financial opportunities Based on average hiit training task prices. Tjønna et al. examined 32 middle-aged metabolic syndrome men and women who performed 16 weeks of HIIE three times per week. For example, Boudou et al. , in a study involving older type 2 diabetic males, found that after 8 weeks of HIIE no change in body mass occurred; however, abdominal adiposity was decreased by 44% (Table 1). With regard to abdominal fat, Trapp et al. found that 15 weeks of HIIE led to significantly reduced abdominal fat (.15 kg) in untrained young women (Figure 2(b)), whereas Dunn found that 12 weeks of HIIE led to a.12 kg decrease in abdominal fat. The amount of subcutaneous fat lost was similar to that observed in the Trapp et al. study suggesting that shorter HIIE interventions (12 versus 15 weeks) are also effective for reducing subcutaneous fat. In 15 overweight young women, the combination of HIIE, diet, and fish oil resulted in a 2.6 kg reduction in subcutaneous fat (8%) and a 36% increase in insulin sensitivity (Table 1). During yoga, and other calm workouts, your body will release fewer stress hormones. When anaerobic metabolism predominates in your body it will reduce the effectiveness and you may run with high intensity for a short interval. On the other side, if you are running or doing any high strength workout then anaerobic metabolism activates in your body. It's a fantastic way to build a strong foundation, improve your cardiovascular health, and burn fat without any equipment at all. And pretty much anyone can benefit from it, no matter your age or fitness level. If you're looking to work on your strength, check out these resistance based programs. Try out any one of these core focused workout programs. Your abs will love you and hate you at the same time! These have shorter time commitments or have low-impact alternatives. Plan workouts, access elite plans, use personalized metrics, and connect with a supportive community Even just doing a HIIT workout once a week will help you progress in all three categories. It doesn’t matter how many intervals you do – it’s not gonna help you lose weight if you don’t also fix your nutrition. In other words, if you want to lose body fat, how you eat will be responsible for 80% of your success or failure. Regular exercise is an integral component of long-term weight management. Cardio, strength training, and HIIT all have many benefits. Still, it’s also efficient, science-backed, and way more exciting than endless moderate intensity continuous training. So, while others are plodding along on cardio equipment, you’re burning more in less time, and maybe even having more fun. A 2015 study compared treadmill running, cycling, weight training, and HIIT. A 2021 study found that even without losing “scale weight,” participants reduced both total and visceral fat mass. A relentless, heavy-hitting fusion of station, turf, and core work that combines strength, cardio, and endurance for those who crave an extreme challenge. Human studies also show a considerable decrease in subjective hunger after intensive aerobic exercise . It has been shown that hard running and swimming exercise results in elevated levels of CRF in rats 57, 58 and increases in indirect markers of CRF in humans . The mechanisms underlying the anorectic effects of exercise are not known but exercise may reduce food intake by facilitating the release of corticotropin releasing factor (CRF) a potent anorectic peptid . The elevated GH levels documented after a bout of HIIE may also contribute to increased energy expenditure and fat oxidation. Anyone can benefit from HIIT workouts for improved cardiovascular health. For already well-trained individuals, HIIT is a great workout, but the fat loss and muscle gain will be less. So, you can torch the same number of calories in less time–a great option for clients with a weight loss goal. Some HIIT studies to date have significantly contributed to the literature, by showing the physiological and molecular adaptations in response to high-intensity interval exercise intervention in healthy and clinical populations.When compared to resistance training, which is great for building muscle, HIIT has a more immediate fat-burning effect.All participants underwent body composition and resting blood biochemistry analysis three days before and after the eight-week HIIT intervention.This variability in intensity and duration aids in preventing plateaus, ensuring continual progress and adaptation.It’s for all fitness levels and abilities and includes a variety of exercises that will challenge your strength, endurance, and cardiovascular fitness.Most people who lose weight with strength training alone also cut calories significantly.Or, if you’re going for 10 to 15-minute walks each day, aim to bump up that time on your feet to 20 or 25 minutes daily.Their muscles replace the depleted glycogen and begin the repair process for any muscle proteins damaged during exercise. Some important issues for future HIIE research include optimization of type and nature of HIIE protocols, individual fat loss response to HIIE, and suitability of HIIE for special populations. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined but may include HIIE-induced fat oxidation during and after exercise and suppressed appetite. Studies using overweight male and female type 2 diabetic individuals have shown greater reductions in subcutaneous and abdominal fat. In summary, there is evidence to suggest that regular HIIE results in increased fat oxidation during exercise; however, the effects of HIIE on postexercise fat oxidation and appetite suppression have not been examined. If you’re new to a fitness routine, Harney recommends improving your baseline aerobic fitness first with cardio activities. Though, if you’re new to HIIT, it may be wise to scale back the intensity a bit your first couple of times. Beyond being an effective workout when you’re short on time, HIIT offers a host of other perks. The rest breaks allow your heart rate to recover slightly before heading to the next work round,” she said. Those who perform Yoga can also do this workout after or before their stretching session.“Doing something that you enjoy that’s active is great for the mind…and it assists in residual fatigue.”I plan on using this rowing machine workout as a full-body warmup before lifting weights.These exercises can be adapted to all fitness levels, allowing everyone to customize their HIIT workout to meet their specific goals, whether it's burning fat, improving endurance or building muscle.The key to a quality ascending ladder workout is to pick a repetition increase that makes sense for the movement.The whole point of high-intensity training is to kick up the intensity of your cardio.Although it’s largely anaerobic, studies show HIIT can reduce abdominal fat by 40–50% in people with metabolic conditions.There are two groups of each exercise per round.She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Here’s What a Balanced and Effective Weekly Workout Plan Actually Looks Like Performing short recovery segments in between the intervals where you’re working harder has the benefit of allowing you to keep the overall workout intensity high while still maintaining form.Bring your knee to your chest one at a time while pumping your arms.One of the benefits of working with a NASM-Certified Personal Trainer is that they can design the workouts that can help clients get results in the shortest amount of time possible, and HIIT is one tool that makes that possible.Most of the analyzed papers showed decreasing body weight or fat mass with interval and cardio training 25,26,27,28,30,32,33.Effective HIIT activities include short bursts of running, burpees, jumping jacks, and stair climbers, which can be included once or twice in the workout routine.However, you should listen to your body and take a break if your body needs it.Each exercise in a TABATA lasts for four minutes.Complete all five exercises for 60 seconds each. They have a TITLE Boxing Club about 5 minutes from my house. I’ve wanted to mix in a bit of boxing into my workout ever since Rocky Balboa was chasing chickens to get in shape. After that, you will need to buy a heart rate monitor which they sell for $99. This period is pivotal for cultivating robust physical health and establishing exercise habits, which significantly influence their physical and mental well-being, career planning, employment prospects, and future development7. Compared to the baseline assessment, the HIIT group showed a more favorable declining trend than the MICT group in terms of body morphology and body composition, particularly in the aspect of body fat percentage (BF%). Both groups underwent an 8-week intervention, consisting of three sessions per week with alternate-day training. If you are doing a 30-minute HIIT workout each day, you should certainly see results considering the intensity of the regimen. Comment below with your favorite HIIT exercise, and don’t forget to share this article with anyone else who may be interested! Research also points to its ability to decrease the risk of heart-related diseases, breast cancer, osteoarthritis, and rheumatoid arthritis. It also doesn't require much by way of equipment or space (as this 20-minute, small-space HIIT workout proves). And that's one of its biggest perks — that it can net you major physical and mental gains in a very short amount of time. We can’t wait to support you toward greater health, energy, and vitality. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. The time efficiency of HIIT allowed her to balance workouts with her busy schedule, demonstrating how HIIT can be a game-changer for those with limited time. After incorporating HIIT into her weekly routine, she noticed significant fat loss and increased energy levels within a few months. To illustrate HIIT’s impact, consider the story of Sarah, a 35-year-old working mother who struggled with weight loss despite regular gym visits. Track your workouts, noting improvements in performance, endurance, and body composition. Including a dedicated flexibility or mobility session once or twice a week can complement your HIIT workouts, promoting overall physical well-being and enhancing performance. Since most HIIT workouts are time-efficient and last less than 30 minutes, they are a great fit for people with packed schedules who cannot make time to hit the gym.We used the traditional HIIT format for work intervals and rest periods, which is 20 seconds of work followed by ten seconds of rest.How many HIIT workouts you do each week will depend on your other types of exercise, your current fitness level, and whether you’re following a specific program.In recent years, HIIT and MICT have gained considerable research attention as two prominent exercise regimens, making them focal points in the intervention of college students living with obesity.Overview of reviews on the effect of exercise training on lean mass loss in adults with overweight or obesityIncorporate these workouts into your routine, listen to your body, and watch as your fitness levels soar.A Journal of Obesity Reviews study confirms HIIT’s prowess in reducing total body fat, including abdominal and visceral fat—making it a key asset for body composition improvement. Jump rope workouts are fun, but they’re definitely tough. Once your swings are done, rest and repeat for minutes. Set your high-intensity interval to swings and perform these as fast as possible with proper form. Heart rate response is dependent on the nature of the HIIE protocol but typically is significantly elevated during exercise and declines during the period between sprint and recovery. Acute responses to HIIE that have been identified include heart rate, hormones, venous blood glucose, and lactate levels, autonomic, and metabolic reactivity. For example, we have used an 8-second cycle sprint followed by 12 s of low intensity cycling for a period of 20 min . Most commonly the sprints are performed on a stationary cycle ergometer at an intensity in excess of 90% of maximal oxygen uptake (V˙O2max ). For those who have experience with HIIT Training and are ready to take their workouts to the next level, there are advanced techniques available to intensify their training sessions. This makes it easier to stick to a routine and maintain motivation, which is crucial for achieving your weight loss goals. The recovery periods allow for brief rest, ensuring that you can maintain the intensity throughout the entire workout. This high-intensity workout method is designed to help you burn fat, increase your metabolism, and create a calorie deficit. Additionally, HIIT has been found to facilitate fat burning and muscle building, making it an effective approach for body composition changes. Participants were instructed to fast before blood collection, consuming a light meal the previous evening while avoiding high-sugar and high-fat foods. Their arm was placed on a stable operating table, the elbow resting on a cushion to maintain a straight line between the upper arm and forearm, with the palm slightly lower than the elbow, fully exposing the blood collection site. Subjects were uniformly positioned in a seated posture for venous blood collection, with instructions to sit sideways, ensuring their upper body was perpendicular to the ground. Participants were required to fast for at least 8 h before the measurement, avoid vigorous exercise and excessive water intake, and remove any metallic objects during the measurement to ensure accuracy and a stable hydration state. Specifically, the tests revealed that in the HIIT group, the average oxygen consumption was 1.596 L/min at 85–90% of maximum heart rate and 0.705 L/min at 50–60% of maximum heart rate. This has become even more relevant as fitness spaces increasingly double as social spaces, helping people stay accountable, emotionally invested, and for some, use gyms as a strategy for dating. For example, you’ll probably see physical (and mental) results from working out one day a week if you don’t already work out at all, Noam Tamir, CSCS, founder and CEO of TS Fitness in New York City, tells SELF. If you’re looking to amp up your fitness level, your magic number of days depends, in part, on how active you already are. In recent years, fitness coaches have also started placing more emphasis on stress levels, sleep quality, and recovery when designing programs. If losing belly fat were just about “burning more calories,” most people wouldn’t struggle with it for so long. You won’t find any repeats or jumping in this HIIT workout for beginners. There’s no equipment required, but you may add light dumbbells or water bottles to increase the intensity. The best way to use HIIT is in combination with regular endurance cardio. There are two groups of each exercise per round. I specifically created this program to be inclusive of all ages, fitness levels or ability.Add more repetitions or go up to 20 minutes total, per the ISSA.This means we should either be performing our cardio before lifting weights, or breaking our session into two.You should know the type of training you should do to best achieve those goals.In the 15-minute HIIT sprint routine, you’ll run at maximum intensity for a minute before switching to a walking speed for the next minute.For HIIT to be effective, intensity has to be high, and that’s harder to achieve with resistance moves.Bursts of exercise help people improve fat metabolism as well as tone their muscles.High-intensity interval training, or HIIT, has become one of the most popular fitness trends in Australia. Try combining cardio and strength. That’s about 3-4 days of cardio and 2-3 days of strength. Track your food, not just your workouts. However, without cardio, you’ll lose fat slower than if you added even 2-3 days of brisk walking or cycling. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). However, they can also be tremendous for shedding body fat because of the hormonal response to weight lifting under fatigue. Still, the critical difference is that it focuses on using major compound strength lifts rather than other cyclical or body weight modalities. But even if you are not a runner, running is an excellent choice if you are trying to lose weight because of how many muscles are involved and the calories that running can burn in a typical workout. If you’re just beginning your exercise journey, it’s best to build a solid fitness foundation before doing HIIT. One key reason why HIIT is more effective than steady-state cardio for fat-burning is that it typically requires a longer recovery period. To get you started, we plucked the following HIIT exercises straight out of BODi programs. The most effective HIIT exercises are compound (multi-joint) moves that are performed at a quick pace and require a sustained, high degree of effort. In fact, you can get an effective HIIT workout in just 10 minutes. For AMRAP workouts, a good rule of thumb is to start at a one-to-one work-to-rest ratio and decrease rest over time. This is not an exhaustive list of every benefit of HIIT; however, each one plays a critical part in why HIIT can be so powerful in driving weight loss and, more importantly, fat loss. When you go back to your regular regimen, where you’re resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. Day 4 Low-intensity cardio (leisure walking or swimming); full-body strength training If you’re doing a lot of bodyweight exercises that involve jumping, you may prefer fitted workout apparel that won’t get in your way. A HIIT workout is a type of interval training that maximizes effort and intensity. A preliminary warm-up is essential to prepare the body for the intensity of exercise, thereby reducing the risk of injury by increasing blood flow to the muscles and gradually raising the heart rate. In simple terms, the body continues to burn calories at an accelerated rate even at rest, which can promote faster weight loss and improved body composition. To get the most out of your HIIT sessions, structure them in a way that aligns with your fitness level and goals. Aim to refuel with a combination of protein and carbohydrates to repair muscles and replenish glycogen stores. While HIIT is an excellent calorie-burner, your diet ensures you’re fueling your body correctly and recovering properly. This will help build endurance and allow your body to gradually adjust to the demands of HIIT. Whether you’re just starting out or looking to take your training to the next level, HIIT can be tailored to suit your needs. Our top picks range in modes of training and fitness levels, so you’ll want to read on for our selection of the best free workout apps. Her workout of choice nowadays is strength training, plus logging her daily steps. Muscle burns calories more than fat, even when at rest, so the more muscle mass you hold, the better. So, a low intensity run that might take an hour could have the same calorie burn as a 15-minute HIIT session, making this form of exercise ideal if you’re strapped for time. The obvious benefit is that you’ll get the same total calorie burn as a low intensity workout in far less time. It proves you don’t need an hour to get an effective workout. Take a one-minute break, then repeat the entire circuit a second time. This 20-minute routine is designed for maximum impact in minimum time, making it perfect for a busy schedule. Each test was undertaken simultaneously, in different periods, for the same subject and comprised a 5-minute rest period followed by walking in stages of 4-minute duration. Subjects avoided strenuous exercise the day before the test and came to the laboratory after 12-hour fasting. VO2peak was determined using a graded exercise test on a motorised treadmill (H/P/Cosmos Sports & Medical GmBh, Germany) under medical supervision. FM and FFM were calculated with equations derived from people of different ages and grades of obesity (fat-specific formulae) by using a two-compartment model.25 A trained operator measured blood pressure with a sphygmomanometer following current guidelines.26 After this period, subjects underwent a further energy deficit of 500 kcal/day for the last 6 weeks. Therefore, it makes no sense to perform an hour of cardio after a weights workout! After a weights workout the body releases m-TOR. During a cardio workout our body releases the enzyme AMPK. Despite the fact it uses carbohydrates for fuel during exercise, HIIT actually increases production of HADH, the body’s fat metabolizing enzyme. Aerobic cardio (regular cardio) uses the aerobic energy system, whereby fat is used as the primary fuel source during exercise. As for the “best” type of cardio, it’s important to understand there isn’t a one-size-fits-all approach. Rachelle Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Resistance training also plays an (arguably even more important) role, albeit a different one. Weight loss can seem like it comes with a list of dos and don’ts, making it overwhelming. A HIIT workout and weight loss are the perfect combo to torch fat, boost metabolism, and get fit fast. And, using the guidelines above, weight loss is just workouts away. This means that you’re spending less time at the gym while burning more calories from fat, making it simpler and more efficient to achieve your weight loss goals. This is particularly true for HIIT workouts because they keep your heart rate out of the high zone where your body begins to rely on glycogen rather than fat.