High intensity interval training or HIIT as it is commonly known is something that’s become hugely popular in recent years, but what exactly is it? We’ve all heard that it provides many benefits, but with so much effort involved it can often scare people away from trying it. However, in our blog we’re here to explain not only what HIIT is, along with its benefits, but why it is also something that everyone can get involved in. So, let’s get started with the simple answer to what HIIT is all about.
What HIIT Is
High intensity interval training truly does mean pushing your limits, however, that is personal to you which is one of the reasons HIIT can be for everyone. During HIIT you will perform an exercise to a minimum of 80% of your full ability for between 15 to 90 seconds, and then you will have a short rest period, usually lasting the same amount of time as you worked out for, before repeating the process. This method ensures that you recover quickly, allowing you to perform your exercise at a high intensity level each time. With that in mind, HIIT routines can last as little as 10 minutes and generally as long as 45 minutes, there are rare occasions that people would go above this, but that would usually be for those at an advanced level.
Key Benefits
Time Efficient
First and foremost a massive benefit of HIIT workouts is that they take less time than many other forms of exercise. As mentioned above, the high intensity nature means you usually don’t go above 45 minutes during this form of exercise and then you just add in your warm-up along with cool down period. This allows you to get most of if not all of the benefits of a moderate cardio workout in less time, which means you’re not missing out on anything while spending less time working out. This is hugely beneficial for people with a busy schedule or as the school runs and work routines come around again.
Boost Your Metabolic Rate
Another major upside to HIIT workouts is the boost to your metabolic rate. While other forms of exercise are fantastic at burning calories and your metabolic rate, none have quite the same effect as HIIT workouts. Multiple studies have shown that the high tempo and intensity of HIIT workouts allow your metabolism to remain elevated for up to 48 hours after you’ve worked out, meaning you continue burning calories even when your workout is done. This can help with weight loss and fat loss, while taking less time than the average workout routine.
Allows for Variety
One of the best things about HIIT workouts is that the term refers to a method of working out more so than a specific set of exercises, which allows you to create your HIIT workout with exercises you enjoy. Whether you like to run on the treadmill, cycle, swim, lift weights for strength training, or anything in between, you can apply HIIT methods to it. Simply, apply the requirement of working to your maximum for a specific amount of time and then allow time for rest or low intensity exercise to get your heart rate down before going hell for leather again. What’s even better is that HIIT workouts can be done individually or in a group setting too, ensuring you can switch it up every once in a while for a more social aspect to your workout.
Improves Your Heart Health
While HIIT boosts your metabolic rate, it is also a great way to improve your heart health. As you push yourself to your limits you get your heart beating vigorously which research has shown can reduce high blood pressure in certain individuals. Your cardiovascular levels will rise too along with your overall physical health as you become more consistent and challenge yourself further. All of this can result in a lower heart rate and allows you to coast through other aerobic activities more easily.
It’s for Everyone
As mentioned at the very top, one of the best bits of HIIT workouts is that it is all inclusive. With the main requirement being to push yourself to your own physical limits, it means that people of all ages, abilities and fitness levels can get involved. Even better still the vast variety of exercises you can incorporate into a HIIT routine mean there is something for everyone, whether you like to go all out on the treadmill for short sprints or want a lower impact exercise such as cycling or swimming, you can incorporate HIIT into practically anything. Going back to another previous point you can perform HIIT workouts by yourself or in a group setting such as a fitness class, which again allows all types of people to get involved.
Our Takeaway for HIIT
So, there you have it a quick run down on all things HIIT and how to incorporate it into your fitness routine. The main thing to know is that HIIT involves bouts of high intensity exercises along with periods of rest but can be personalised for everyone through a range of different activities. Its many physical benefits make it a great form of exercise to include in your routine no matter whether you’re a beginner or at a more advanced level of fitness but be sure to take your rest seriously as HIIT workouts are tough on your body. Best of all HIIT workouts allow you to reap the benefits of most other workouts while taking less time, which means you can stay at the top of your fitness game even with a busy schedule.
How Aura Leisure Can Help
At Aura Leisure our team of fitness experts can help you along your fitness journey through our personalised fitness programmes with Aura Fit for Life and Aura Lean3. We’ve also got a range of fitness classes that allow you to get your HIIT boost in such as Aura Spin HIIT, Aura HIIT Cardio, Aura HIIT Strength and more. While our state-of-the-art gym and swimming pool facilities ensure you can perform your own HIIT workouts too. Best of all members of Aura Leisure get access to all of this and more within their membership at no extra cost, so you can reach your fitness goals no matter what they are.