High-Intensity Interval Training, or HIIT, is a type of workout that alternates between short bursts of intense activity and rest periods. Researchers believe that HIIT can be an effective way to improve cardiovascular health and fitness levels. A typical HIIT workout might last for 20–30 minutes, with intervals of high-intensity activity sez
HIIT workouts can also help to burn more calories than traditional cardio exercises such as jogging or cycling. For these reasons, HIIT has become a popular choice for people looking to get in shape quickly.
If you are thinking about starting an HIIT workout routine, you may be wondering, “how long does it take for HIIT results?” The answer to this question depends on several factors, including your current fitness level and the intensity of your workouts. However, most people that do HIIT see improvements in their overall cardiovascular fitness and VO2 max — the maximum amount of oxygen that your body can utilize while exercising — within 6–8 weeks.
To make the most accurate predictions for how long it will take HIIT to produce the desired effects for your body, you will need to understand the mechanics of HIIT and different types of HIIT workouts.
The Benefits of HIIT Training
Many people are drawn to HIIT because it is a very efficient way of working out; a 20 to 30 min. HIIT workout can provide the same cardiovascular benefits as a 45–60 minute moderate-intensity workout, such as jogging. However, there are many more benefits to this type of training.
- HIIT helps you lose fat: A recent review of research on exercise and weight loss has found that both HIIT and traditional moderate-intensity exercise can help people lose weight and reduce their waist circumference.
- HIIT boosts your metabolism: HIIT training can help increase your metabolism, which is the rate at which your body burns calories. One study found that HIIT significantly increased participants’ metabolic rate for hours after they had finished their workout.
- HIIT benefits your overall health: HIIT has been found to improve many different health markers, including blood pressure, cholesterol levels, insulin sensitivity, resting heart rare of obese and overweight participants, and cognitive strength.
The Downsides of HIIT Training
While HIIT training offers many health benefits, they do not come without their drawbacks. Here are the most notable disadvantages of HIIT:
- HIIT is strenuous: The high-intensity nature of HIIT workouts can make them quite strenuous, which means that they’re not suitable for everyone. If you have any health concerns, it is important to speak to your doctor before starting an HIIT workout routine.
- HIIT may not be sustainable: The intense nature of HIIT workouts can make them difficult to sustain in the long term. This is one of the reasons why HIIT is often recommended as a way to kickstart your fitness journey, rather than as a lifelong exercise regimen.
- HIIT brings a higher risk of injury: Overuse of HIIT workouts has been linked to an increased risk of injuries like stress fractures. This is likely due to the high-impact nature of HIIT workouts, which can place a lot of strain on the body.
Examples of HIIT Workouts
Even with your busy schedule, there are many ways to fit a HIIT workout into your day. Here are a few examples of HIIT workouts that you can add to your routine:
- Full-body HIIT workout: A full-body HIIT workout is a great way to get your heart rate up and break a sweat. You will only need basic equipment for this workout, such as a pair of dumbbells, a kettlebell, or a medicine ball. This provides an intense full-body workout that you can do from the comfort of your own home.
- HIIT cardio workout: An HIIT cardio workout is a great way to get your heart rate up and improve your cardiovascular fitness. For this workout, you will need cardio equipment such as a treadmill, elliptical machine, or exercise bike. This workout can be done at the gym or at home, and it is a great way to get your heart pumping.
- A treadmill HIIT workout is an example of a HIIT cardio workout. This type of workout is great for those looking to improve their cardiovascular fitness. The treadmill provides a great way to get your heart rate up and break a sweat.
- Upper/lower body HIIT workout: An upper/lower body HIIT workout is a great way to tone both the upper and lower body. You will also need basic equipment such as dumbbells, kettlebells, or medicine balls for this workout.
Improving Your Long Term Results With HIIT
You’re maybe wondering how to make HIIT more sustainable or how to improve the long-term results. Here are a few approaches that may help:
- Gradually increase the intensity of your workouts: If you are new to HIIT, it is important to start slowly and gradually increase the intensity of your workouts over time. This will help you avoid injury and ensure that you can sustain your HIIT workout routine in the long term.
- Maintain a balanced diet: Eating a healthy and balanced diet is important for anyone looking to improve their fitness, and it is especially important when you are doing HIIT workouts. This is because HIIT can tax your body, and you need to make sure that you’re giving your body the nutrients it needs to recover.
- Get enough sleep: One of the most effective recovery methods for HIIT workouts is simply to get enough sleep. This will help your body to recover from the intense workouts and prepare for the next one. Sleep is crucial for stress reduction, brain function, and overall health.
- Implement weight training: Adding weight training to your exercise routine can improve the results of your HIIT workouts. Weight training helps to build muscle, which is more metabolically active than fat; this means that you will burn more calories even when you’re at rest.
30 Minute HIIT Workouts You Can Do
For a start-up, we suggest these 30 minute HIIT workouts that you can do at home with no equipment. You can do this workout 3–5 times a week, gradually increasing the intensity and frequency as you get more comfortable with it.
Warm-up: 5 Minutes
- Light Cardio: Start by doing light cardio to warm up your body. This can be something like walking, jogging in place, or doing jumping jacks.
- Inchworms: Stand with your feet hip-width apart and place your hands on the ground in front of you. Keeping your legs straight, lower your chest to the ground as you walk your hands forward. Once your hands are fully extended, walk your feet forward to meet your hands. Stand up and repeat.
- Halos: You can do halos using a dumbbell, a kettlebell, or a medicine ball. Hold the weight in front of you with both hands and circle it around your head. Go in both directions and repeat.
Main Workout: 25 Minutes
- High Knees: Start by doing high knees in place. As you bring your right knee up, place your left hand on your knee and drive your elbow back. As you bring your left knee up, do the same thing with your right hand and elbow.
- Push-ups: Push-ups are a great way to work the chest, shoulders, and triceps. You can do them on your toes or on your knees. If you are new to push-ups, start on your knees. If you are doing them on your toes, make sure that your feet are hip-width apart and that your hands are placed slightly wider than shoulder-width apart.
- Jump Squats: Start in a squatting position with your feet hip-width apart and your hands behind your head. Jump up as you straighten your legs and reach your arms overhead. Land in a squat position and repeat.
- Mountain Climbers: Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Bring your right knee to your chest as you drive your left elbow back. Return to the starting position and repeat with your left knee and right elbow.
- Skaters: Start in a squat position with your feet together and your hands behind your head. Jump to the right as you bring your left leg behind your right leg and reach your left arm across your body to touch your right foot. Return to the starting position and repeat on the other side.
- Tricep Dips: You can do tricep dips on a chair, bench, or any other stable surface. Start with your palms flat on the surface and your feet flat on the ground. Slowly lower your body until your elbows are at a 90-degree angle. Return to the starting position and repeat.
- Reverse Sit-ups: Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your shoulders off the ground as you bring your knees in toward your chest. Return to the starting position and repeat.
- Commandos: Start in a push-up position with your hands shoulder-width apart. Lower your body until your chest is an inch from the ground, and then explosively push yourself back up to the starting position. As you push yourself up, bring your right knee to your left elbow and then return to the starting position. Repeat on the other side.
HIIT is an efficient and effective way to get in a workout, and it’s one that you can do anywhere, anytime. Give these 30 minute HIIT workouts a try and see how you feel. Remember to warm up before you start and to cool down when you’re finished.
When it comes to HIIT, there is no one-size-fits-all approach. The best way to find what works for you is to experiment with what feels comfortable and effective for you. Always listen to your body and take breaks when you need to.