High-intensity interval training (also known as HIIT) is a word you’ll often see in the fitness world. It’s known for being highly effective and efficient, especially when combined with supplements like our GummyHQ Pre & Post Workout Gummies. HIIT is a technique where you do small bursts of serious activity and then move to periods of rest or less intense exercise.
One of the reasons HIIT is so popular is because it can provide fantastic health benefits more quickly than moderate training can. In this article, we’ll look at the science behind HIIT, the best exercises to use in a HIIT routine, the metabolic effects, and how to handle HIIT exercises right from your home.
HIIT Workout Benefits
High-intensity interval training is highly popular due to its health benefits. It can offer much more than just typical workout gains. If you want to know whether HIIT is right for your exercise needs, we’ll share some of the most substantial benefits below.
One of the benefits of high-intensity interval training is physical health improvements. This form of exercise can help improve metabolic and cardiovascular health. Studies show that even short intervals can improve both anaerobic and aerobic fitness. HIIT has also been shown to lower fasting insulin levels and reduce fat mass, both subcutaneous and abdominal, which are major indicators of metabolic health.
Another major benefit of HIIT is its ability to increase the oxidative capacity of muscles. That means the muscles are better at using oxygen to create energy. This is highly useful for the aging population, as it can counteract the normal decline in muscle function that is often a part of getting older.
The efficiency of HIIT is one of the things that makes it so appealing. Research, including a study from 2016, shows that doing HIIT workouts for only 10 minutes a day three times a week can create the same cardiovascular improvements as those who do steady exercise for 50 minutes at one time. This makes HIIT a great choice for anyone who wants great health results without spending tons of time at the gym.
While there are many physical benefits to HIIT workouts, it can also offer psychological benefits. The intensity of this workout leads to a release of endorphins, which are the feel-good hormones. This release helps improve energy and mood levels after exercise. For many, this results in fewer symptoms of anxiety and depression than doing moderate exercise. The lift from HIIT happens immediately and can motivate many to retain a fitness routine.
HIIT is also known for creating extra post-exercise oxygen consumption. That means the body is going to keep burning calories longer than it would from other exercise routines even after the workout is done. This metabolic boost happens because your body needs more energy to get itself to a pre-exercise state. This involves repairing cells, refueling muscles, and rebalancing hormones. This effect can help with weight loss and metabolic health, which is why HIIT is such an effective form of exercise.
HIIT Metabolic Effects
One of the biggest metabolic effects of HITT Is the increased need for energy during and after workouts. However, this isn’t the only one to be aware of. When this happens, it leads to higher oxidation rates for fats and glucose, which means the body becomes more adept at turning them into energy to be used. This also helps reduce body fat and improves energy management of the body. HIIT can keep a high metabolic rate even when resting, which leads to more calorie burn than traditional workouts.
This higher efficiency is great for anyone who has a busy schedule and may not have time for long workouts. It can also be useful for anyone who wants better athletic performance through a more resilient and responsive energy system.
HIIT also helps contribute to better regulation of hormones like cortisol and adrenaline, which are involved in stress responses and fat metabolism. By changing the action and levels of these hormones, HIIT helps create a more balanced and healthier metabolic state, which is useful for disease prevention and long-term health.
On top of that, the stress and recovery cycles inherent to HIIT encourage the body to get better at dealing with physical stress to enhance recovery speed between workouts. This improved ability to recover means the body can handle more frequent training sessions, which may enhance other metabolic changes and lead to increased health and fitness outcomes.
Best HIIT Exercises
Choosing the right exercise for a high-intensity interval training session is important to maximize its strength and heart health benefits. HIIT workouts start with bursts of intense activity and then smaller rest periods. This keeps the heart beating fast and engages multiple muscle groups simultaneously. Below are a few exercises that work well for HIIT due to the ability to increase heart rate quickly and the potential to complete them in small bursts.
Sprinting
Sprinting is one of the most common parts of HIIT and for a good reason. There’s no need for equipment and it can quickly ramp up your heart rate. Quick dashes on a track, up a hill, or in place can create a powerful workout for improving cardiovascular health and increasing speed.
Burpees
Burpees are a full-body exercise that includes elements of squats, jumps, and push-ups. They target almost all the muscles in the body from your arms to your legs and your core. These are a great addition for building better muscle strength and endurance.
High Knees
A high knee is an exercise that looks similar to running in place. However, the main goal is to bring your knees up toward your chest as high as you possibly can. High knees are a great form of cardiovascular exercise and work to engage the core, both things that make them staples of a HIIT routine.
Jump Squats
Great as an addition to home HIIT exercises, jump squats are an explosive lower-body exercise. They are great for building power and strength in the glutes and legs. Jump squats are sure to increase your heart rate but can also increase the explosiveness of your body, which is going to be a huge benefit if you like to play any sports.
Mountain Climbers
Combining the benefits of core strengthening and cardiovascular training, mountain climbers are a unique option for HIIT routines. The idea behind this exercise is to quickly create a knee-to-chest motion from a plank position. This is great for building endurance and core strength while keeping your heart rate up.
When combined, these exercises are great for building a balanced workout that targets many body parts. They can be quickly performed one after another with very little equipment. This routine can improve heart health and overall strength while enhancing speed and agility. Integrating various movements into your routine lets you achieve a high level of fitness and push your limits in a short period. And when you include our Pre & Post Workout Gummy, you will elevate your workout and help speed your recovery.
HIIT stands out as one of the most effective ways to exercise. It can be adapted for anyone, no matter their specific fitness level. It offers a host of amazing health benefits, including enhanced heart health, improved metabolic function, and extreme calorie burning during and after workouts. HIIT is flexible and can be performed in various settings without the need for any specialized equipment, which makes it accessible and useful for all.
