When it comes to your life, you can't get the most out of it unless you keep yourself healthy.
Whatever you want to call it these days, it's a good thing to be fit. It's a good thing to be healthy. It's a good thing to take care of your body.
With that being said, one of the biggest things that holds people back from getting their workouts in is time. It could be work, family, friends, or so many other responsibilities that pull you in a million directions. I've been there plenty of times, too.
If you ever find yourself feeling this way, you may be wondering ... How can I get my workouts in without dropping the ball in other areas?
HIIT workouts could be the answer for you! They can be quick, intense, and effective.
What You'll Learn In This Article:
• What HIIT Workouts Are
• Benefits of HIIT Workouts
• Types of HIIT Workouts
• Safety Tips & Best Practices
• Who Should Try HIIT Training
• Frequently Asked Questions
What is HIIT?
HIIT (High-Intensity Interval Training) generally consists of:
• Short bursts of intense exercise (20-60 seconds)
• Brief recovery periods (10-60 seconds)
HIIT workouts are typically between 15-60 minutes and can be done in a variety of styles. HIIT can also be done with or without the use of equipment.
What are HIIT Workouts?
HIIT workouts can be a great way to get in an effective workout while keeping you on track with time.
These are workouts where you alternate between short periods of intense exercise with brief recovery periods. Think of it like this ... you're pushing yourself as hard as you can for a short time, then catching your breath before going at it again.
There are a number of different ways that you can go about this.
For example, you can set a minute timer for each exercise, work for 45 seconds, and rest for 15 seconds. Or maybe you prefer a 15-minute HIIT workout where you go hard for 30 seconds and rest for 30. It's all about finding what works for you.
You can use circuits of exercises where you go through a series of movements and then rest.
But regardless of how you do them, HIIT workouts can be a great way to challenge yourself in your training and get results in less time.
Benefits of HIIT Workouts
Like any good fitness program, there is an endless list of benefits that you can touch on. Here are what I believe to be the three biggest benefits of HIIT training:
• Improving Body Composition
• Fast & Efficient
• Performance Improvements
Now let's take a look at what this actually means for you.
Improving Body Composition
HIIT workouts are a great way to help improve your body composition. This means that you can get that lean, toned, or athletic look that so many people are after these days.
HIIT workouts can both help you build muscle and help you lose body fat (1).
With that being said, working out is only one element of improving your body composition. You still need to pair your workout program with the proper approach to nutrition.
Fast & Efficient
While you may hear that you have to go to the gym and stay for two hours at a time ... This couldn't be further from the truth. A 15-minute HIIT workout can actually be just as effective as a longer period of steady-state cardio. With HIIT, you're getting more bang for your buck in terms of time spent exercising (2).
The fact that you might spend less time exercising doesn't have to mean you are doing less work either! You can get just as much work done in a shorter timeframe, so you can get on with the rest of your day!
Performance Improvements
When we talk about performance, this can look a little bit different to everybody.
To some people, it means performing better in their sport. To others, it means having an easier time walking up and down the stairs. No matter what it means to you, HIIT workouts can help.
The best part about it is that you can see improvement in your strength, cardiovascular endurance, and so much more (3).
Types of HIIT Workouts
Let's break down the different types of HIIT workouts you can try:
1. Tabata Training
Tabata training is a type of HIIT that includes intervals of work and rest, like I mentioned before. For example, it could be 20 seconds of work followed by 10 seconds of rest, repeated 8 times. These workouts can be short, but very intense.
2. AMRAPs
AMRAP is an abbreviation that means as many rounds as possible. This is a style of HIIT that includes a series of exercises that you must complete as many times as possible in a set amount of time.
AMRAPs are timed HIIT workouts that can be very intense, and you have to build your own rest into them. It's really just a race to finish as quickly as you can! You might do 10 burpees, then 40 mountain climbers, followed by 20 squat jumps for 4 rounds total.
3. EMOMs
EMOM stands for every minute on the minute. This is a style of HIIT training where you perform an exercise for a set number of reps or time within a minute period. When finished, you get a short period of rest before hopping directly into the next exercise. The clock is always running.
EMOMs, like other forms of HIIT, can be very intense. You may think that doing the exercise faster and getting more rest within the minute would help ... But that also means you're exerting more effort and will need more rest. I have never heard of an easy EMOM, that's for sure!
4. Sprints
Believe it or not, sprints are another form of HIIT. In fact, you could argue they're a form of Tabata training. You can sprint for a set distance or time, then follow it with a set period of rest.
Even though the word "sprint" reminds many of us of running ... Sprints are not exclusive to running. By that I mean, you can do sprints on a bike, in the pool, on skates or rollerblades, and more. Think of it as cardio-based HIIT.
5. HIIT Workouts with Weights
Any of these forms of HIIT we discussed can also be done with weights. Dumbbells, kettlebells, and even barbells or bands can all find their way into a HIIT workout. So, no, HIIT training does not mean resistance won't be involved.
6. Equipment-Free HIIT
Just like HIIT workouts can be done with weights, they can also be done without the use of equipment. Therefore, another type of HIIT training is bodyweight HIIT training. Push-ups, squats, burpees, lunges, and more can all be mixed and matched for a killer HIIT session.
HIIT Workout Safety Tips
Before you jump into any HIIT workout, keep these important points in mind:
• Always warm up properly. Cold muscles and intense exercise don't mix well.
• Start with longer rest periods and gradually decrease them as you become more accustomed to HIIT workouts. Overdoing it can lead to overtraining and potential injury.
• Focus on form over speed. Once again, you don't want to put yourself at risk of injury.
• Listen to your body. If something doesn't feel right, modify it or stop altogether. There are too many different forms of HIIT to pigeon-hole yourself into something.
• Stay hydrated before, during, and after your workout. HIIT training can be super intense, and it's important to make sure your body is properly fueled and hydrated.
• Give yourself adequate recovery time between sessions. Getting back after it too soon can put you at risk of overtraining and injury.
Who Should Try HIIT Training?
HIIT can be great for just about anyone...
• Busy professionals looking to maximize workout efficiency.
• Athletes wanting to improve performance.
• Anyone looking to lose fat while maintaining muscle.
• People who get bored with traditional cardio.
However, HIIT might not be the best fit if you...
• Are just starting your fitness journey.
• Have certain heart conditions.
• Are pregnant or recently postpartum.
• Are recovering from an injury.
• Have joint issues that require low-impact exercise (even still, you could do low-impact HIIT workouts).
Frequently Asked Questions
Q: How Often Should I Do HIIT Workouts?
A: For most people, 2-3 HIIT sessions per week is ideal. Your body needs time to recover between these intense workouts, so it's best to space them out with at least one day of rest in between.
Q: Can Beginners Do HIIT?
A: Yes, but start slowly! Begin with longer rest periods and simpler exercises. Focus on proper form first, then gradually increase intensity as your fitness improves.
Q: What's The Best Time for HIIT Workouts?
A: The best time is whenever you can consistently do them! Some people prefer morning workouts for an energy boost, like me, while others like afternoon sessions. Listen to your body and choose a time that works for your schedule.
Q: How Long Should a HIIT Workout Be?
A: A typical HIIT workout can range from 15-45 minutes, including warm-up and cool-down. Remember, it's not about the length but the intensity. A properly executed 15-minute HIIT workout can be more effective than an hour of moderate exercise.
Taking Your HIIT Workouts to the Next Level
Like we already touched on today, HIIT workouts can be a great way to help you see some great results. However, there's a reason you're wanting to do HIIT workouts in the first place.
That reason has to do with you and your goals. After all, we aren't just working out to work out ... We want to improve our health or our body in some way, shape, or form. Well, working out is only one aspect of earning results.
When you put it all together, you want to focus on workouts, nutrition, recovery, sleep, and more. That's where things can get a bit complicated, as if workouts aren't complicated enough.
Just know, we're here to help. At 1st Phorm, our mission is to help real people earn real and long-term results. In fact, that's why we developed the ultimate all-in-one tool to help: the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today, and I know you won't be disappointed!
If you have any questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Khodadadi F, et al. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Clinical Medicine. 2023;12(6):2291.
(2) Gillen JB, et al. Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism. 2014;39(3):409-412.
(3) Coates AM, et al. A Perspective on High-Intensity Interval Training for Performance and Health. Sports Medicine. 2023;53(1):85-96.
