High-Intensity Interval Training (HIIT): A Workout for Everyone!

Bursts of high-intensity activity can yield significant results in a short amount of time.

High-intensity interval training, or HIIT, may sound intimidating, but it’s a workout that’s suitable for everyone – especially those who are older or may not have an athletic physique.

Exercise physiologist Katie Lawton suggests viewing HIIT as a flexible concept rather than a rigid fitness routine that pushes intensity levels to the extreme. It’s a way to work out, not a specific regimen.

“What constitutes ‘high intensity’ is subjective,” she explains. “You set the bar at a level that works for you.”

Here’s how you can ease into HIIT to build a stronger and healthier body:

What is HIIT? HIIT involves incorporating repeated short bursts of higher-intensity aerobic exercise within a workout. It’s important to note that the focus is on “higher” intensity, not necessarily “high” intensity.

“The key is to vary the intensity level during the workout,” says Lawton. “This can mean transitioning from low to medium intensity or from medium to high, and then lowering the intensity before ramping it up again.”

If you aim for high intensity, it means exerting yourself to the point where you can only speak a few words at a time. In other words, expect to breathe heavily.

To be more specific, high-intensity exercise typically involves raising your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. Alternative formulas, such as the Karvonen method, which incorporates your resting heart rate, can provide a better target.

How to do a HIIT workout Think of HIIT as a series of mini-challenges. You push yourself harder for a short duration (20 seconds to a few minutes) and then slow down for an equal or slightly longer active recovery period.

Repeat this back-and-forth process throughout your workout. A beneficial HIIT session can be as short as 10 minutes, not including warm-up and cool-down time. The typical duration ranges from 20 to 30 minutes, and rarely extends beyond an hour.

Aerobic exercises that elevate your heart rate quickly are well-suited for HIIT sessions. These may include:

• Running, either outdoors or on a treadmill.
• Brisk walking in a location of your choice.
• Cycling on a bike or stationary bike.
• Stair climbing using a stepper machine or stairs in your home.
• Rowing on a machine or in a waterway.
• Calisthenics and bodyweight exercises such as lunges, jumping jacks, squat jumps, and burpees.

The frequency of your HIIT workouts depends on the intensity level. However, a good target is two to three days per week.

The benefits of HIIT First and foremost, HIIT promotes physical activity, a status that far too few people achieve regularly. Research indicates that only 28% of Americans meet the weekly exercise guidelines.

According to recommendations from the U.S. Department of Health and Human Services, adults should aim for 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity.

HIIT can help you meet these goals and maintain good health. Additionally, nearly half of the adult population in America has a preventable chronic disease, and regular exercise can positively impact seven out of the ten most common chronic diseases.

The benefits of HIIT include:

1. Heart health: Engaging in slightly more vigorous exercise on a regular basis can help reduce high blood pressure in individuals with obesity or those carrying extra weight.
2. Calorie burn: Shorter and more intense bursts of exercise can burn more calories than a steady-paced workout. Plus, it takes less time, which is advantageous in today’s busy world.
3. Metabolism boost: HIIT elevates your metabolic rate, leading to continued calorie burning even after your workout. This effect lasts for several hours.
4. Fat loss: HIIT can aid in body fat reduction, especially for individuals with obesity.
5. Blood sugar regulation: Multiple studies have shown that HIIT can lower blood sugar levels and improve insulin resistance, making it an excellent option for individuals with Type 2 diabetes or prediabetes.
6. Improved movement: A 2018 study revealed that a HIIT cycling program benefited adults with knee osteoarthritis, leading to greater improvements in physical function compared to a continuous moderate-intensity cycling program.

Is HIIT safe? While HIIT can help alleviate symptoms of chronic diseases like heart disease and certain types of arthritis, such as rheumatoid arthritis and psoriatic arthritis, it’s still advisable to consult with your doctor or healthcare provider before starting a routine.

They can provide guidelines to exercise safely and effectively. The goal is to develop a program that you can consistently follow to reap the potential benefits.

Tips for starting HIIT Lawton offers the following tips to help you embark on your HIIT journey:

1. Take it slow: Start at a manageable pace and gradually increase the intensity as you build strength and endurance, particularly if you’re new to exercising. Adjust the time and intensity based on your fitness level. Remember the old saying, “Walk before you run.”
2. Always warm up: Although HIIT is known for its time efficiency, don’t skip the warm-up. Spend approximately 10 minutes stretching to prepare your muscles for a more effective workout.
3. Find a workout buddy: Everything is more enjoyable with a friend, including HIIT. People tend to be more consistent and successful in their exercise routine when they have a workout partner.
4. Use apps: Numerous apps and websites can assist you in creating a program and serve as timers for your high-intensity intervals. It’s convenient to have your workout at the touch of a button.
5. Track your progress: Use an app or a journal to keep track of your progress. Looking at where you started and where you are today can be incredibly motivating.
6. Don’t be afraid to challenge yourself: Results come from effort, and exercise is more effective when it’s challenging. The beauty of HIIT is that those “tough” moments are typically short-lived, lasting around 20 seconds. “It’s a brief period of discomfort,” emphasizes Lawton.

With these tips in mind, you’re ready to explore the world of HIIT and experience the many benefits it has to offer. Start slowly, listen to your body, and enjoy the journey towards a healthier you.