This study showed that HIIT can provide similar cardiovascular benefits to traditional endurance training while significantly reducing the total time spent exercising. HIIT can also result in rapid fat loss, enabling its practitioners to achieve their desired body composition goals quickly.

An Australian study conducted by Professor Steve Boutcher Trapp et al. Participants in both groups exercised three times per week, but the HIIT group completed just 20 minutes of exercise each session compared to the 40 minutes per session in the moderate-intensity group.

Remarkably, women in the HIIT group lost significantly more body fat than those in the moderate-intensity group, despite exercising for half the time. In addition, the HIIT group experienced a significant increase in fat oxidation fat-burning capacity during exercise, which may partially explain the enhanced fat loss.

The impressive results achieved by HIIT can be attributed to several factors. Firstly, the high intensity nature of the workouts maximizes caloric expenditure during exercise, promoting weight loss. Additionally, the repeated stress placed on the cardiovascular system through HIIT leads to adaptation and improvement of cardiovascular function.

High intensity interval training is an effective and time-efficient exercise method that can deliver rapid improvements in cardiovascular fitness and fat loss, as demonstrated by various studies. Its customisable nature, coupled with the reduced time commitment required, makes HIIT an accessible and popular choice for clients seeking to optimise their health, fitness, and body composition goals.

With the growing body of evidence supporting the benefits of HIIT, it seems likely that its popularity will continue to increase, paving the way for a new approach to fitness characterized by a focus on quality over quantity.

The TRAIN FITNESS T3 HIIT course teaches you how to deliver HIIT workouts using a variety of different training methodologies such as:. T3 HIIT is included in all TRAIN FITNESS personal training courses and is also offered as a stand-alone course which can be completed by distance study, In-Person or Live-Virtual over Zoom.

Michael Betts. Here are HIIT: Getting Results Fast. HIIT: Getting Results Fast High intensity interval training HIIT is an increasingly popular form of exercise that has gained a reputation for delivering dramatic results in a short amount of time.

Related Posts Here are some other posts you may be interested in:. Maximising Learning Utilising Instructional Videos Maximising Exercise Benefits for Obese Clients Enhancing The Workout Experience Through Music Transform Your Yoga Teaching Maximising Recovery Through Massage Therapy Guide Clients Towards Better Nutrition Harnessing the Power of Neuro-Linguistic Programming in Fitness The Value of Life Coaching in Fitness.

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Necessary Necessary. Aim to consume proteins that are either from lean meats or plant-based sources. Don't forget complex carbs; sweet potatoes or brown rice are great options.

No matter where you're in your fitness journey, High-Intensity Interval Training HIIT can be adjusted to match your level. Let's explore how beginners, intermediate exercisers, and advanced athletes can modify lower-intensity exercises in these workouts for maximum results.

For advanced athletes, starting cautiously and not overexerting oneself is essential; thus, one should commence with lower-intensity intervals.

Instead of risking injury by pushing too hard from the start of basic interval training, begin with lower-intensity intervals. For example:. You might feel like this isn't enough - but trust us when we say that easing yourself into the world of HIIT is safer and more sustainable.

If you've been exercising consistently and are ready to step up your game without going overboard, here are some modifications suitable for an intermediate level:. Your workouts depend largely on giving your body enough time to rest and recover. According to Harvard Health, it's crucial that you push yourself during your training sessions but also prioritize recovery periods.

Before a HIIT session, giving your body the correct nourishment can significantly affect how you do and recuperate. Let's dive into what you should eat to fuel and cool down. The foods you consume before exercising determine your performance during your HIIT session.

Aim for a balanced mix of macronutrients — proteins, carbs, and fats. A good pre-workout meal might include whole grains or fruits for quick energy from carbohydrates, lean protein like chicken or tofu for muscle repair, and healthy fats such as avocados or nuts to keep hunger at bay.

The goal is to get long-lasting energy that won't leave you feeling sluggish mid-workout. During intense workouts like HIIT, your body loses significant amounts of water through sweat. Before working out, it's essential to drink enough water.

A general rule is to drink about ml 17 ounces two hours prior, according to this study published by Two PhDs. But remember, every individual's hydration needs differ depending on various factors, including climate conditions, workout intensity, etc.

You've pushed hard through those intervals; now it's time to give back some love. Post-HIIT nutrition is essential in replenishing depleted glycogen stores used during exercise while providing amino acids needed for muscle repair and growth.

After you've sweated it, eat a snack or shake packed with protein and high-glycemic carbs. It can be as easy as chocolate milk, Greek yogurt sweetened with honey, or a banana smoothie blended with a whey protein source.

To maximize your gains from High-Intensity Interval Training HIIT , it's crucial to keep track of your progress. But how do you measure results?

Here are some practical tips. A fitness tracker is an excellent tool for keeping tabs on your workouts. These handy gadgets let you monitor heart rate, calories burned, steps taken, and more. Analyzing this data over time lets you see if your fitness level improves.

The real value comes when comparing stats between different HIIT exercises and sessions. For example, if it takes less time for your heart rate to return to normal after a workout compared to previous weeks or months - that's progress. It means your cardiovascular system is more efficient at recovering from intense exercise.

Paper might be old school, but nothing beats the simplicity of jotting down notes in a workout journal. Write down the details of each session — exercises performed, intensity levels reached during intervals, and rest periods between sets.

This will help create an accurate picture of what works best for you individually and which aspects need improvement over time. Studies show this practice increases accountability and motivation, too. Sometimes, changes aren't just about numbers; they're about feeling stronger or seeing muscle definitions where they weren't before.

Do your clothes fit differently? Are you more energetic throughout the day? These subjective changes are equally important indicators of progress. Consider taking monthly photos or using a body composition scale for a more objective measure. A body composition scale can provide an in-depth view of how HIIT transforms your physique over time by measuring your body weight, fat percentage, and muscle mass.

The effectiveness of a HIIT workout hinges on your goals. Tabata training, however, shines in burning fat, losing weight, and building cardiovascular endurance. A minute daily dose can spark significant results.

But remember, intensity beats duration when it comes to the best HIIT exercises. You might start noticing changes within two weeks. Consistency, though, is critical for visible transformations. Treadmill sprints or cycle intervals are aces for shedding pounds because they crank up calorie burn during and after workouts.

HIIT workouts can be a game-changer, right? They're swift, intense, and decisive. We've dug into their benefits and how they work wonders for weight loss and overall fitness. We also discussed the best HIIT workouts for maximum results - those top-notch routines that supercharge your fitness journey!

Remember safety first, though! Always take precautions to prevent injuries. And don't forget about nutrition; what you eat fuels your workout. You can adapt these HIIT routines across different fitness levels. Keep tracking progress, too, because improvements boost motivation like nothing else!

If you're tired of running in circles with your usual routine, maybe it's time to sprint towards your goals on the fast track of HIIT! We look forward to helping you on your health and fitness journey!

Best HIIT Workouts for Maximum Results. Best HIIT Workouts for Maximum Results Have you ever felt like running in circles with your fitness routine? So buckle up, folks! This could be a real revolution. Understanding High-Intensity Interval Training HIIT High-intensity interval training , or HIIT as it's commonly known, is a type of workout that alternates between periods of intense exercise and recovery.

The Science Behind HIIT HIIT works by pushing your upper body very hard during short bursts of activity, then allowing you some rest before starting the cycle again. Efficacy Compared To Traditional Cardio Exercises If we compare traditional cardio exercises with HIIP using duration as our measure stick, one might think that longer-lasting activities should yield better results.

The Flexibility Of HIIT What's truly fantastic about HIIT is how adaptable it can be. Essential Elements of an Effective HIIT Workout The success of a High-Intensity Interval Training HIIT workout hinges on three core components: intensity, duration, and recovery periods.

Intensity Your lower body needs to work hard during the high-intensity intervals for HIIT workouts to be effective. Duration You don't need hours at the gym for a productive HIIT session.

Recovery Periods In between bursts of intense activity are recovery periods, which allow your body time to recuperate before diving back into another challenging round.

Finding Your Sweet Spot Remind yourself that no single solution works perfectly for every case. Best HIIT Workouts for Maximum Results If you're on the hunt for a workout that can ramp up your fitness, High-Intensity Interval Training HIIT might be your golden ticket.

The Quickie: Minute Full Body Burn This is ideal when you're pressed for time but still want an effective workout. The Sprinter: Track Attack Workout No gym? The Power Player: Tabata Strength Circuit Tabata training involves working at maximum intensity for 20 seconds and resting for 10 seconds - repeat eight times over four minutes.

The Ultimate Challenger: Insanity Max 30 You may know Insanity Max 30 from the fitness infomercials, but don't be fooled - this workout is no joke.

Safety Measures and Precautions for HIIT Safety is paramount when it comes to high-intensity interval training HIIT. Warm Up and Cool Down A proper warm-up before starting your HIIT workout is akin to revving up the engine of that sports car - it prepares your body for the strenuous journey ahead.

Use Proper Form No matter how fast or hard you go in a race, if you don't follow the rules - there will be penalties. Mind Your Body's Signals Your body knows its limits better than anyone else—even more than those fancy fitness apps.

Hydrate and Refuel A high-performance vehicle needs quality fuel; your body is no different. The Best HIIT Workout for Different Fitness Levels No matter where you're in your fitness journey, High-Intensity Interval Training HIIT can be adjusted to match your level.

Beginners: Start Slow but Steady For advanced athletes, starting cautiously and not overexerting oneself is essential; thus, one should commence with lower-intensity intervals.

For example: Cycling Intervals: Cycle fast for 30 seconds, then slow down and cycle lightly for two minutes.

The smooth surface, handles, and proper positioning allow you to increase your resistance beyond what you could move in other circumstances.

A full body workout is best when it engages a full range of motion. Slam balls take your arms from the floor, up over your head, and back down with force, while carrying resistance. From the bend in your knees, to the arm extension, you lengthen all muscles in your body while making them stronger.

One of the keys to superior fitness is consistent exercise. Kettlebells are an essential part of high intensity interval training workouts because of their flexible uses. Unlike barbells, which are more limiting, kettlebells can travel with you to each station.

No matter what your weight lifting ability is, kettlebells are easy to incorporate. Plyometrics are aerobic exercises that increase speed, strength, and endurance, often through jumping or pushing the upper body off the ground.

Think jump squats, box jumps, clapping push-ups, and the notorious burpees. Why are these so important for HIIT? Because they engage your whole body and use your own body weight as resistance.

This means you can build muscle without unnecessary bulk. Try doing burpees for 40 minutes straight. Plyo moves get your heart pumping so you can maximize calorie burn.

Planks require strength and endurance, as well as proper breathing to hold the pose. Our gyms fuse planks with cardio through side plank crunches, knee to elbow planks, plank jacks, TRX planks, and more.

Our classes start every 10 minutes, repeat all day long, and are different each day, so you can come multiple times a week! Top 10 HIIT Exercises for Quick Results by Fitspo Jan 12, Gym.

Top 10 HIIT Exercises for Quick Results. Versa Climbers Versa Climbing is a superior way to burn fat and build muscle with one machine. Ski Ergs Have you ever skied before?

Assault Bikes Speaking of coasting, most spin classes and exercise bikes let you coast aimlessly toward mediocre results. Battle Ropes This is no schoolyard jump roping session.

Rowers Rowers are a great way to keep your muscles guessing during a cardio workout. Sleds Have you ever tried to shove a large piece of furniture across the room? Slam Balls A full body workout is best when it engages a full range of motion. Kettlebells Kettlebells are an essential part of high intensity interval training workouts because of their flexible uses.

Plyometrics Plyometrics are aerobic exercises that increase speed, strength, and endurance, often through jumping or pushing the upper body off the ground.

Your first class is FREE. SIGN UP. Try the Top 10 HIIT Exercises at Sweat Versa Climbers Ski Ergs Assault Bikes Battle Ropes Rowers Sleds Slam Balls Kettlebells Plyometrics Cardio Planks. About US. Meet The Founders. This squat variation will get your legs screaming and your heart pounding.

Resist the tendency to look down when you touch the floor with every rep because this will cause you to round your back. Ensure you keep your core engaged throughout, chest up and proud, and look straight ahead of you through every rep.

Geddes-Smith says this move is all about power and comes with many benefits. This plank variation builds upper-body strength and endurance and will get your entire core working.

Ballesta-García I, Martínez-González-Moro I, Rubio-Arias JÁ, Carrasco-Poyatos M. High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Functional Ability and Body Mass Index in Middle-Aged and Older Women: A Randomized Controlled Trial.

Int J Environ Res Public Health. Schleppenbach, L. Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption. International Journal of Exercise Science , 10 7 , — Gibala MJ, Little JP, Macdonald MJ, Hawley JA.

Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. Subscribe Email Address Subscribe. Thank you [email] for signing up. Please enter a valid email address. Email Address Subscribe.

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Wellness Fitness. By Amber Sayer Amber Sayer. Amber is a fitness, nutrition, and wellness writer and editor. Byrdie's Editorial Guidelines. Reviewed by Jen Polzak is a certified personal trainer who has been in the fitness industry for over a decade, specializing in nutrition coaching, post-rehabilitation exercises, and weight loss.

Reviewed by Jen Polzak, PN, MES, ACE CPT. What Is High-Intensity Interval Training HIIT? Meet the Expert Hayley Geddes-Smith is a London-based certified personal trainer, a group exercise instructor, an evidence-based nutrition coach, and the owner of Balance by Hayley.

Jen Polzak-McCombs is an ACE-certified personal trainer , a medical exercise specialist, and the director of fitness at Asphalt Green. Squat down by pushing your hips backward as if reaching back to sit in a chair and simultaneously driving your arms forward.

Descend until your knees are at 90 degrees, keeping your spine in a neutral position. Pause at the bottom for one second. Return to standing by squeezing your glutes and pushing through your heels.

Do as many reps as you can in 30 seconds. Rest for seconds. Byrdie Tip One of the most common form mistakes here is to allow your knees to cave in.

Mountain Climbers. Keep your elbows straight and your feet extended out behind you. Engage your core as you lower your chest to within an inch of the floor. Do not flare your elbows out to the side. Jump Lunges Explosive training like jumping, referred to as plyometrics, is great for HIIT workouts because the intensity is inherently vigorous.

Keep your front shin vertical, do not let the front knee travel forward beyond your toes, and maintain an upright torso with your core engaged. Alternate legs for each rep by pushing up from the ground and jumping upright, landing with your legs switched in position.

Isometric Plank. Keeping your core engaged, lift one knee in line with hip level, and then explosively move onto the other leg, really driving the knees up as you go. Get in forearm plank or push-up position. Either one works. Maintaining a tight core and good form, splay your legs as you jump them out to their respective sides away from your body.

Inhale as you carefully land back in that squat position, bending your knees 90 degrees into a squat. Keep going, making powerful, long, and deep jumps.

Jump Rope. Drop Squats This squat variation will get your legs screaming and your heart pounding. Stand with your feet shoulder-width apart and your hands up in front of you.

Imagine the ground is being pulled down from underneath you. Let your hips sink toward the floor, and jump your feet slightly wider. Catch yourself at the bottom of the squat with your knees at 90 degrees, touching the floor with alternate hands. Push back up to the top, and repeat.

Byrdie Tip Resist the tendency to look down when you touch the floor with every rep because this will cause you to round your back. Get on all fours in tabletop position. Engage your core, and push into your hands and toes to lift your knees 1 inch off the ground. Using the opposite hand and foot together as a pair, walk forward like a bear.

Be sure to keep your butt down, your spine neutral and flat like a tabletop, and your core and glutes engaged. Reverse Lunges to Knee Drives Geddes-Smith says this move is all about power and comes with many benefits.

Use your arms to maintain your balance, adding a jump as you rise to the top position.

And high-intensity interval training, commonly referred to as HIIT, is the epitome of this style of workout. High-intensity interval training HIIT is a type of workout that involves alternating short bursts of vigorous exercise with less intense recovery periods, providing an effective and efficient cardiovascular workout.

HIIT improves your cardiovascular fitness and strength, and it provides an efficient calorie burn compared to continuous training. Part of the reason that HIIT torches so many calories is that it is very demanding for the body, so it keeps your metabolism revved up for hours, even once the workout is over.

So, to get the lowdown on how to properly do HIIT, we reached out to two fitness experts who provided a great workout that can be completed at home with minimal equipment. Have 15—20 minutes? Read on for everything you need to know about efficient and effective HIIT workouts, and learn 14 powerful moves you should be including in your HIIT routine.

Meet the Expert. Always think form over speed. Most of the exercises described here are not safe if you have any musculoskeletal injuries. HIIT-compatible exercises are often high-impact moves, involving jumping or explosive movements.

It is important that your body is healthy and that you use proper footwear and technique to prevent injury. Lastly, even if you are fit and work out frequently, ease into this HIIT workout routine by selecting just some of the exercises, and gradually increase the length of your hard intervals and shorten your rest periods as your fitness progresses.

To help ensure our HIIT workouts are safe and effective, our experts shared the following common myths and misconceptions about HIIT, explaining the facts and science to set us straight. Both of our experts say that when it comes to HIIT, more is not necessarily better.

If you try to make the hard intervals too long, for example, by default, the intensity will have to drop, which defeats the purpose of the workout. And Geddes-Smith says HIIT should be a component of a workout program, but not the only type of training you do.

It is also not the best idea for people who are highly stressed or have limited sleep, as the body will not respond well with added stress. Low-intensity exercise is more suited in these situations. McCombs agrees that selecting your exercises carefully is important and that experience matters.

In other words, keep it simple to prevent injury. Byrdie Tip. One of the most common form mistakes here is to allow your knees to cave in.

Geddes-Smith says you can prevent this by actively pushing your knees outward, particularly when you rise out of the bottom of the squat. You can also place a loop resistance band above your knees, ensuring there is tension on the band at all times.

Explosive training like jumping, referred to as plyometrics, is great for HIIT workouts because the intensity is inherently vigorous. They work the entire body, [training] your muscles to work more quickly and efficiently while improving cardiovascular health.

Planks are one of the best exercises you can do to strengthen your entire core and upper body. Try to keep your jumps light, quick, and close to the ground, focusing on speed over height. This squat variation will get your legs screaming and your heart pounding.

Resist the tendency to look down when you touch the floor with every rep because this will cause you to round your back.

Ensure you keep your core engaged throughout, chest up and proud, and look straight ahead of you through every rep. Geddes-Smith says this move is all about power and comes with many benefits. This plank variation builds upper-body strength and endurance and will get your entire core working.

Ballesta-García I, Martínez-González-Moro I, Rubio-Arias JÁ, Carrasco-Poyatos M. High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Functional Ability and Body Mass Index in Middle-Aged and Older Women: A Randomized Controlled Trial. Int J Environ Res Public Health.

Schleppenbach, L. Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption. International Journal of Exercise Science , 10 7 , — Gibala MJ, Little JP, Macdonald MJ, Hawley JA.

Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. You will start with circuit 1 the first week, move on to circuit 2 the second week, and then begin alternating between them while increasing intensity for some of the moves.

Listen to your body and make the suggested modifications as necessary — dialing it back to a beginner move or kicking things up a notch with an advanced progression. In addition to performing a circuit 3 days a week, pick a 4th day to perform 20 minutes of interval cardio 30 seconds slow, then 30 seconds fast , whether that be in place running, jumping jacks or high knees or moving running or biking.

After 2 weeks, add in another cardio day, to total 5 workout days per week still no longer than 20 minutes each! This circuit is comprised of exercises that keep you moving forward, back, up and down, and focus on the front and back of the body. In place, bring one knee up to your chest as you press your arms up in the air; lower that leg and then bring the other knee up to your chest.

Alternate, and once you feel comfortable you can add in a bounce so that this turns into jumping high knees.

The purpose of this is to get your heart rate up! Perform for 60 seconds 30 high knees on each leg. Beginner: Marching. Simply march one leg at a time, bringing the knee up towards your chest and pressing your arms up towards the ceiling. This is a low-impact way to get your heart rate up.

Stand with your feet as wide as your shoulders, toes pointing forward. Press down through your heels and then stand back up. Repeat this 10x. Advanced: Jump squat.

Instead of pressing back up to a standing position at the end of each squat, add in a jump. When you land, softly bend your knees and then sit back into the squat. Repeat 10x. Start on your hands and knees, with your hands directly underneath your shoulders.

Pull your naval in towards your spine and then tuck your toes under, pushing back into a plank position. Look two inches in front of you and bend your elbows out to the sides to lower down into a push up, then press back up.

Beginner: Push ups on knees. Perform the same exercise except lower down onto your knees. Make sure your knees are slightly behind your hips not directly underneath them , so that your body is in a straight line from your head to your knees.

Advanced: Burpee. From the push up position, perform a push up and then jump forward in between your hands. Jump up into a high jump, then jump back into a plank position. Lying on the ground, pull your naval in towards your spine and lift your legs straight up to the ceiling.

Lower the legs down a few inches or halfway down towards the ground, and bring them back up to the starting position. Keep your low back pressing into the ground for the duration of this exercise. Beginner: Use bent knees. Lying on your back, bend your knees so that your legs are in a table top position.

Keeping your knees bent, lower the legs down towards the ground, and then bring them back up to the starting position. Start on hands and knees and then press up into a plank position.

Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action -- below are five workouts you can do in less time than it takes to eat lunch.

For the sake of simplicity, I designed all of these workouts as bodyweight-only sessions you can do anywhere. Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn. One key to a good workout, intense or not, is good form. You'll reduce your risk of injury and improve the effectiveness of your workout.

There's a lot of fancy fitness equipment out there, like this smart Mirror, but you can get fit with just your body and some effective programming. Now that you've worked up a sweat, learn how to recover from your workout and soothe post-workout muscle soreness with compression boots , foam rollers , massage guns and stretching.

You already know your Apple Watch can do a lot. But with the right apps, your wrist-borne personal health assistant can do so much more than you ever imagined. Try these 17 wellness apps for Apple Watch to up your health and fitness game.

One of the most comprehensive meditation apps for Apple Watch, Calm offers guided meditations, breathing exercises, mindful movement sessions, guided stretching and more all just a tap away on your wrist.

You can start the day with the minute Daily Calm session, complete an Emergency Calm when you feel anxious, take a quick Mindful Walk after lunch, and play a Sleep Story before bed. The walks and stretching sessions count toward your daily activity rings on your watch too.

If you ever feel like you could use a random positive reminder couldn't we all? The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.

Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Fitness Equipment. Fitness Accessories. Fitness Tech. Fitness Nutrition. Wellness Fitness. These minute HIIT workouts are all you need to get in shape These short workouts are just as effective as a full gym session.

See full bio. Amanda Capritto. All you need for a good workout is 20 minutes and some open space -- no equipment necessary.