Do you find yourself short on time but still want to get a good workout in? High-intensity interval training (HIIT) might just be the solution you’re looking for. HIIT involves alternating periods of intense exercise with periods of rest or recovery, and it has been shown to be highly effective for improving cardiovascular health, building muscle, and burning fat.
According to Healthline, HIIT can help increase your metabolism, which means your body will burn more calories even when you’re not exercising. Harvard Health Publishing also reports that HIIT is great for improving heart function and lower blood pressure. Meanwhile, WebMD provides some tips for starting HIIT safely and effectively, such as choosing exercises that challenge you, starting slowly, increasing the intensity gradually, and mixing up your workouts.
So, how do you get started with HIIT? ACE Fitness offers some guidance on the science behind HIIT workouts, while Bodybuilding.com provides information on the benefits of HIIT for building muscle and burning fat. To get started, you can choose exercises that challenge you, start with shorter intervals and gradually build up to longer ones, and mix up your exercises and intervals to keep your workouts interesting.
Here is a sample HIIT workout that you can try:
- Warm up for five minutes with light jogging or jumping jacks.
- Perform 30 seconds of intense exercise, such as sprinting or high knees.
- Rest for 30 seconds.
- Repeat for 10-20 rounds, depending on your fitness level.
- Cool down with some light stretching.
Remember to always listen to your body and rest if you feel any pain or discomfort. HIIT can be a great way to get fit and improve your health, but it’s important to do it safely and gradually.
If you want to learn more about HIIT and its benefits, here are some helpful links:
- Healthline: What is HIIT and how does it benefit you? (https://www.healthline.com/nutrition/benefits-of-hiit)
- Harvard Health Publishing: The benefits of high-intensity interval training (https://www.health.harvard.edu/staying-healthy/the-benefits-and-risks-of-high-intensity-interval-training)
- WebMD: HIIT for beginners: How to start interval training safely and effectively (https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit-for-beginners)
- ACE Fitness: The science behind HIIT (https://www.acefitness.org/education-and-resources/professional/expert-articles/6519/the-science-behind-hiit)
- Bodybuilding.com: HIIT: The king of cardio (https://www.bodybuilding.com/content/hiit-the-king-of-cardio.html)