Benefits of High Intensity Interval Training.

HIIT may provide the same health benefits as regular exercise in less time by helping increase calorie burn and reduce body fat, heart rate, and blood pressure. It may even help improve blood sugar levels and insulin sensitivity.

What is HIIT class?

HIIT is an acronym for High-Intensity Interval Training. As the name suggests, HIIT workouts are very intense, and the rest periods are done using strict intervals. To simplify it, a hiit workout incorporates full-body, compound exercises, typically bodyweight exercises only, which are done in short, intense bursts, at nearly one hundred percent of your max effort, followed by short, sometimes active rest.

For example, 20 seconds at max effort doing a full-body exercise like burpees, followed by 10 seconds of rest, and repeat this interval 20 times. That’s a HIIT workout.

HIIT workouts can use various work to rest structures, but the work time will rarely go over 30-40 seconds per set, as it is extremely difficult to go all out for more than that, not to mention, maintain that same effort over the length of the workout, which can range from 5-30 minutes (however, generally in the 10-20 minute range).

To get sciency with it. A HIIT workout alternates work intervals of 85 to 95 percent max heart rate and rest periods that won’t drop your heart rate below 60 to 65 percent max. If you aren’t in this range, you aren’t doing HIIT.

If you have a heart rate monitor, you will know whether or not you are in this range. If not, then use your best judgment. You will know if you are pushing yourself to the max, but the rest period can get tricky, so when in doubt, keep moving (i.e. jog in place).