New studies have demonstrated that you no longer need hours of exercise every week in order to see the health benefits it provides. HIIT or high-intensity interval training is a quick and effective type of cardio. HIIT is done by alternating short-bursts of intense exercise for 5 to 15 minutes including rest times. Resting done between each workout will be just as long as the completed workout. Here are a few of the steps needed to get your HIIT regimen off the ground.
- Find Aerobic Exercises You Enjoy- One of the great things about HIIT is the flexibility it offers regarding what exercises you would like to include in your regimen. The caveat with the exercises you pick however is that they must be ones that can be completed quickly and exhaust you physically. Jumping jacks, jogging, light weight training, and cycling are excellent choices to start with.
- Choose the Times That Work Best for You- There have been a number of studies done in the past on the times required to reach and sustain a person’s VO2max (the highest amount of oxygen a person can intake during aerobic exercise). A person doing HIIT is trying to reach this maximum as much as possible in order to achieve the benefits of their regimen. Currently there are 3 methods that have been proven effective through university level studies: The Tabata Method, Gibala Regimen, and Zuniga Training.
- The Tabata Method: This regimen is said to be best for individuals who are already in shape, who just don’t have much time to stay that way. Individuals start by doing the maximum intensity possible of their chosen exercise for 20 seconds, followed by 10 seconds of low-intensity walking or a slower version of their desired workout. This cycle should be repeated 8 times.
- The Gibala Regimen: HIIT can be a very extreme way for someone to begin their fitness regimen. In this respect, The Gibala Regimen serves as the perfect way for someone to ease into a HIIT routine. It is completed by doing 10 repetitions of a high-intensity workout for 60 seconds followed by a 60 second rest period.
- The Zuniga Training: This version of HIIT is a slightly faster version of the Gibala Regimen. It requires 10 repetitions of an aerobic workout done in 30 second intervals. Cutting the intensity and rest period in half nearly doubles the VO2 output of the people who do it.
HIIT is the new it workout for some of the top trainers in the world. Universities and athletes alike are using this scientifically proven method as a quick boost to their metabolism and fitness abilities. It’s easy to follow and perfect for anyone looking to fit a regimen into their busy schedule.