Let’s look at what High Intensity Interval Training is, is not, and why you should integrate it into your fitness plan, rather than sticking to your usual and customary workout routine.
More than anything, High Intensity Interval Training, otherwise known as HIIT, is a workout theory, a school of thought on how you can manipulate your body’s responses during a cardiovascular workout to maximize results in the least amount of time, meaning maximum efficiency. In short, it is a strategy that works!
HIIT is not a regimented or prescribed exercise plan you have to follow to the letter; it is not something you have to follow each and every time you exercise; and it is not the only way to lose weight and burn fat. You should feel free to incorporate this strategy into your fitness plan how and when you see fit. HIIT training is also not a strategy applied to weightlifting or resistance training; it’s a card based training plan.
HIIT is, like its name implies, is a technique that incorporates high intensity, but only at certain intervals, and only for short period of time, since we can not maintain high intensity levels of performance for long. After the high intensity interval, a low to medium intensity interval is done.
Generally speaking, the non-intense period lasts twice as long as the high intensity period. So for example, you may walk for 30 seconds, followed by a sprint of 15 seconds, so it’s a 2-to-1 ratio as a rule of thumb. It is considered an anaerobic exercise, which means it is not oxygen intensive.
The primary benefit, aside from the high efficiency achieved from the short expenditure of time, is that by utilizing short bursts of high intensity exercises, your heart rate rapidly increases to high levels, which burns fat at a faster rate, and perhaps most importantly, increases your basal metabolism rate (BMR), which is your heart rate during rest once you’ve completely recovered from exercise. This, too, leads to faster and more efficient fat loss throughout the day, including while you sleep.
The Tabata Method, invented by Dr. Izumi Tabata, is derivative version of the traditional High Intensity Interval Training strategy, but for the most part, it reverses the ratio of high intensity to medium and low intensity. While traditional HIIT training would be 30 seconds of high intensity to 60 seconds of low or medium intensity, The Tabata method would actually be 60 seconds of high intensity to 30 seconds of lower intensity! It is not for the feint of heart! But usually the reversed ratio doesn’t do 60 full seconds of peak intensity. More often you will see 15 to 30 seconds of high intensity followed by 7 to 15 seconds of low or moderate intensity.
Tabata has rapidly become very popular because the overall workout in the Tabata approach lasts a total of 4 minutes! However, this does not mean you can begin and end your workout in a total of 4 minutes. Think of each 4 minutes as a ‘set,” similar to doing a set of 10 repetitions in weight training. If using the Tabata method, you should do it at least twice. If you do two 4-minute Tabata bursts, with one minute rest in between, that right there is 9MINUTESTORIPPED!
Of course, in order to get truly ripped, you will need to incorporate a healthy diet so you can maximize the benefits of a healthy diet. But doing 2 Tabata sets for 9 total minutes is a great way to get started on the Tabata method.
No matter what approach you take, the important thing to remember is that High Intensity Interval Training is merely an approach, and a strategy through which you can achieve your fitness goals quickly. It is adaptable! So if you are not ready for Tabata, or even the traditional method of HIIT training, feel free to start slow, perhaps with a 3 to 1 ratio. 30 seconds of high intensity sprinting, followed by 90 seconds of moderate intensity brisk walking, is more than enough to push your heart rate up and keep it up.
High Intensity Interval Training is adaptable to you and your needs. So what are you waiting for? Make HIIT a part of your fitness strategy today!
