High-Intensity Interval Training (HIIT)

High Intensity Interval Training, commonly referred to as HIIT training, is a strategic way of exercising that is baffling the minds of researchers, athletes, and bodybuilders alike.  The benefits of such HIIT training are vast and extraordinary.

Having trouble reaching those goals of decreasing body fat percentage?  Look no further than HIIT training.

Have you reached a plateau in muscle growth and results? Again, HIIT is the answer.

Is there an actual way to decrease a large amount of body fat while gaining lean muscle? YES! HIIT training is exactly what you need to do!



What exactly is HIIT, you might ask?

HIIT training, similar to that of High Intensity Training (HIT), is to perform a continuous, non-stop workout with varying intensities, with the intensity at all times being greater than 50% and peaking at some range between 80-100%.  For example, a certain individual may run at a 60% intensity to a 90% intensity during their HIIT session.  That person will alter between their lower and higher intensity according to his or her level of endurance.  The peaking of each individual is obviously not the same.  So do not worry about that guy at the track who may lap you 10 times every time you try to go for a run!  HIIT works at your own intensity levels.  Just because your intensity levels may not be as high as another's does NOT at all mean that HIIT is not for you, nor is it a time to quit!  Rather, it is a time to raise the bar and your own standards, and to once and for all receive those most desirable results no matter how far away the goals you have set for yourself may be.  The whole idea of HIIT training is to challenge your body and put your body into another gear that it is not at all used to.  The body, being an extraordinary, complex machine that it is, will react to the high intensities that you are putting it through and frantically work itself and endure the challenge it is up against during the HIIT session.

High Intensity 30 seconds, followed by 90 second Lower Intensity

High Intensity 60 seconds, followed by 90 second Lower Intensity

High Intensity 30 seconds, followed by 30 second Lower Intensity

Through your bodies efforts during the HIIT session, a massive amount of hormones and fat burning agents are released throughout the body.  These hormones include: testosterone (predominantly in men) and growth hormone.  These two hormones are fat incinerators.  As your body gasps for that much need oxygen, growth hormone is being released.

So instead of running for hours upon hours at a time like a marathon runner, run from 15-30 minutes implementing HIIT into your cardio workout!  The results are proven to be much more effective than the results of running at a constant speed for a long amount of time.  It is almost running more like a sprinter, but non-stop.

Make sure an adequate warm-up session and stretching session are completed before attempting an HIIT based workout.

Can HIIT training be applied to anaerobic (weight-lifting) workout also?

Yes!  HIIT can be applied in a similar fashion to an anaerobic workout.  The concepts remain the same.  It is similar to a 15-20 minute long superset of non-stop working out having no rest periods between sets.  So make a workout routine at least 15 minutes long implementing as many exercises as needed.  Make sure the weights being used are the heaviest that can be fully manageable during the extent of the whole HIIT session. The whole idea is to push your muscles to their limit, or temporary muscular failure in a sense.  This is where your muscles "give up" on their own, or in other words are worked to their maximal potential.  This should be everyone's goal when working with weights.  This way, the results obtained will be maximal as well, giving you that muscular, lean body you have always dreamed of!

Also, keep in mind of the many cardiovascular exercises HIIT can be applied to!