In terms of fat loss, HIIT is one of the best forms of training around. The main advantages are that studies have shown that it burns fat more effectively than other training types, and HIIT workouts generally don’t take up much time, so you will still have plenty of spare time to pursue other interests. It is also very good at burning calories for the rest of the day after you have stopped training.
In short, HIIT is incredibly efficient at getting you the gains you want. You complete a short period of work, followed by a short period of rest or very low-intensity exercise, as part of your sets. Your workouts will consist of multiple sets.
However, it is important to understand that HIIT workouts are not recommended for those who are relative beginners to exercise, and should only be incorporated into your workouts when you have gained a strong base level of fitness, otherwise there is a risk of injuring yourself.
Also, HIIT should not really be completed on a daily basis, due to how strenuous it is. The Central Nervous System (CNS) is said to require at least 48 hours to recover properly afterwards, so training schedules should include a rest day after every high-intensity day.
So what is HIIT?
HIIT stands for High Intensity Interval Training. As the name indicates, it involves exercise which is performed in intervals, but at a much greater intensity than normal interval training. HIIT workouts typically consist of short repetitions of lifts or runs, at maximum effort.
For example, normal interval training may consist of 10 x 100m runs, at 60-80% of your maximum speed, with a short rest between each run.
HIIT could then consist of 10 x 100m at 90-100% of your maximum pace, with the same rest period (or shorter) between each run.
Are HIIT workouts long?
It can be a great timesaver because research has indicated that just a short HIIT workout can have the same effect as a long continuous training workout. This means that you could potentially perform a workout in your lunch break and be back in the office in time, or even just workout intensely during TV adverts, and still get good results.
Does it build up muscle?
Many people believe that lifting weights for long periods, and at slow speeds, is the best way to build muscle mass. However, what this really does is train your muscles to have endurance and work aerobically, and muscles can actually become smaller and weaker when they undergo endurance training.
Therefore, HIIT is a very effective way to build muscle because repetitions are carried out at a high intensity, pushing the muscles to work under extreme conditions and anaerobically.