HIIT is a form of cardiovascular training that involves short bursts of maximum effort over a specific period of time. The reason many people rave about this type of training is because it can help you to achieve amazing results in a shorter period of time.
For example, you can burn roughly the same amount of calories in a 20-30 minute HIIT workout than you can in a 50-60 minute steady state run.
HIIT training is also a great way to combine cardio and strength training into a single workout. Although it typically requires you to use lighter weights, it is an extremely effective way to reduce fat and increase lean muscle mass.
If you are new to exercise, incorporating lighter weights into your HIIT workouts enables you to build strength without the intimidation of lifting heavy loads.
Another perk of HIIT is that it has the added benefits of requiring little to no equipment, and a short time period. So, for anyone lacking time or for someone with restricted access to equipment, HIIT could be the way to stay on track with your fitness goals!
Types of HIIT training?
Some common examples of HIIT training include TABATA and EMOM.
TABATA typically involves 20 seconds of work followed by 10 seconds of rest, for any given number of rounds.
Below are examples of two different TABATA workouts.
EMOM stands for ‘every minute on the minute’. When utilising this type of HIIT training, you have one minute to complete ‘X’ number of reps. If you finish before the minute ends, the remaining seconds are your rest period.
For example: your first EMOM exercise might be 50 mountain climbers, if you complete this in 25 seconds, you then have 35 seconds rest. You will begin the second exercise when the new minute begins.
An example of an EMOM workout is below:
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