What exactly is a HIIT workout and how does it work?
HIIT stands for High Intensity Interval Training. It involves training in intervals, alternating between moderate endurance training and high-intensity cardio exercises.
The Japanese scientist Izumi Tabata investigated the effects of this method on the human body in 1996 and was able to demonstrate that oxygen uptake increased by 14%, whilst anaerobic performance improved by over 28%. In the classic HIIT method according to Tabata, you perform a high-intensity exercise for 20 seconds at a time, followed by 10 seconds of active recovery. Just 8 rounds of this are enough to produce a noticeable effect.
10
Seconds active recovery
What advantages does a HIIT workout offer compared to other training methods?
In addition to improving oxygen uptake and performance, another advantage is the efficiency of this training, even when time is limited. Even these short sessions improve strength endurance and the resilience of the heart. On top of that, our concentration is sharpened.
How long should a typical HIIT workout last?
You can also make the intervals longer depending on your fitness level and mood – going all out for up to 60 seconds and then taking an active break of up to 30 seconds. If you're fit enough and can set aside the time for a thorough cardio session, you can extend your HIIT session to up to 45 minutes. But always listen to your body and increase gradually!
How often per week should you do a HIIT workout?
The short Tabata-style sessions can be integrated into your training plan several times a week or used as a cardio session after strength training to help metabolise the lactic acid produced in the muscles. Between longer sessions, correspondingly longer rest periods should be allowed to avoid overloading the body. Two to three times a week is the maximum you should aim for. Building endurance simply takes time – as the name rather suggests.
Can you do a HIIT workout at home or do you need special equipment?
Which exercises are best suited for a HIIT workout?
The practical thing about HIIT is that you don't really need any special equipment. You can do it anytime and anywhere, as you don't necessarily need much space either, depending on which exercises you choose. Classic gym equipment used for interval training includes exercise bikes, spinning bikes, treadmills, cross trainers and rowing machines. But there's also a whole range of suitable exercises that require no equipment at all. If you train outdoors, you can alternate between sprinting intervals and easy walking, for example. This also works at home if you walk or sprint on the spot. Other well-suited exercises include jumping jacks, skipping, squats, mountain climbers (in a plank position, alternately drawing the knees towards the chest), lunges – in short, anything that gets your heart rate up.
How can you integrate HIIT training into your training plan?
HIIT can be integrated into any training plan – either as a short cardio session after strength training or as a cardio day between strength sessions targeting different muscle groups.
What fitness goals can be achieved with a HIIT workout?
If your goal is to improve your endurance and performance, you should definitely give High Intensity Interval Training a try. Studies have also shown that this form of training increases the release of the growth hormone HGH, which is essential for muscle building.
How effective is a HIIT workout for weight loss?
HIIT is also well suited if your focus is on losing weight, as a particularly high number of calories are burnt during these intense sessions. With regular HIIT training, endurance improves and the anaerobic threshold is pushed higher. This means the heart rate zone in which we burn fat becomes larger. Depending on how intense the session is, it can also lead to what's known as the afterburn effect, which keeps the body's energy expenditure elevated for 24 to 72 hours after training.
Are there certain people or health conditions for whom a HIIT workout is not recommended?
For those who suffer from high blood pressure or dizziness, or who generally don't feel particularly fit in terms of endurance, HIIT is rather less suitable – or should at least be approached with caution and only increased gradually.
