So, what is a HIIT workout?
For those who do not know, HIIT is an acronym for High-intensity interval training. HIIT workouts are characterized by alternating high intensity exercises with short periods of lower intensity exercises or rest.
HIIT offers both aerobic and anaerobic benefits. The intensity, duration, and frequency of work and rest intervals determines how challenging the workout will be.
Sounds intense…why should you try HIIT?
Proven benefits of increased cardiovascular capacity and muscle strengthening are just a couple reasons to do HIIT. Plus, the bonus of achieving impressive fitness results in about half the time of a traditional gym work out, i.e. 30 minutes cardio (elliptical/bike/treadmill) followed by 30 minutes resistance training, at minimum an hour workout.
In addition to cardiovascular/heart health and muscle strength benefits, HIIT also improves metabolic health (blood sugar levels), improves body composition, and cognitive function.
A 20-30 minute HIIT workout yields effective fitness and health benefits with efficiency. As an added bonus, this type of training is also highly adaptable to all fitness levels.
Okay, now here is the backstory.
I was part of the first round of COVID infected folks, like March of 2020. I was sick for 6 weeks and was subsequently affected by long COVID symptoms (as we learned later).
I went from being an avid hiker, healthy eater and consistent exerciser, including Pilates and resistance workouts, to barely being able to stand and wash a dish without becoming exhausted and needing to rest.
For a more in-depth look into my story, check out this link here.
Being a Physical Therapist Assistant, I knew I needed to rehabilitate myself to regain my endurance and strength so I could resume my life and return to work.
I began with simple exercises and walks to my mailbox. I could really only tolerate 3–5 min of activity before collapsing into a fatigued, winded, mess.
Thank the Universe for Maddie!
Then I found some YouTube videos with short, 10–12 min HIIT work outs, by MadFit, AKA Maddie Lymburner, a Canadian fitness blogger who creates exercise videos that can be performed at home. I figured I could try them to help facilitate my rehab journey and given my therapy expertise, I could modify where needed.
So, I tried it, and I simplified it A LOT… and did not even make it through the first 10 min session without stopping many times due to being winded. Feeling like I had to try again because I’m not a quitter and I figured every little bit would help my recovery, I continued watching videos and doing what I could.
Over a time period of a few weeks and with several more attempts, I was finally able to finish a short HIIT workout without feeling like I was dying. That’s when I knew this type of activity was improving my fitness level even though I knew I still had tons of work ahead of me.
How do HIIT sessions work?
Generally, the parameters for high intensity intervals are between 20–90 second with 10–120 second rest periods. The HIIT is precluded by a short warm-up of about 3-5 min. Interval times are dependent on a person’s current level of fitness.
A 40 second WORK and 20 sec REST, 60 sec interval seems to be a good beginner to intermediate amount of effort and recovery while staying in the HIIT criteria and getting physical health benefits.
Total time limits could range from 10 min up to 60 min; however the latter is high level and more for athletic level training. HIIT should be done about 2–3 times per week to allow enough recovery time.
Sample HIIT workout
This is a no equipment, body weight only, version of an interval workout for beginners.
Have a timer or stopwatch handy.
Start with a march in place warm-up for 3–5 min. then you will do 40 seconds of “work” followed by rest for 20 sec in each interval, repeat for 1 more round, for a total of 10–12 min. This can easily be lengthened by adding 1–2 more rounds. Finally, finish with a cool down involving stretching for 5 min.
Interval 1: Squats; you can do sit and stand from a chair to modify
Interval 2: Push-ups; you can modify on knees or with wall/counter push-up
Interval 3: Mountain climbers; can modify from floor to wall/counter
Interval 4: Lateral lunges; modify with wide side to side stepping
Interval 5: Cross over crunch/bicycle crunch; modify with feet on ground, reaching to opposite knee
So many variations
HIIT is adaptable to virtually any equipment. Whether it involves utilizing the treadmill or even walk/jog/run without a machine, or on an elliptical or biking with bursts of high intensity revolutions and lower rest periods.
Using resistance like dumbbells, bands or kettle bells is still another option for interval training. Even a mix of body weight and the aforementioned resistance alternatives is a great way to reach the intensity required to have fitness benefits.
The Takeaway
There are a multitude of benefits to adding HIIT to your regimen or using it to get back to a fitness routine: increased cardiovascular capacity, muscle strengthening, improved metabolic health (lower blood sugar), improved body composition (muscle to fat ratio), and better cognitive function (clarity of thought).
Additionally, the options of what types of HIIT workouts you can do are endless and simply depend on what equipment you have access to or how much time you are able to spend.
Whether you are an athlete or a beginner just off the couch, HIIT has the right formula to improve your physical fitness and health status.
