Everything you need to know about High Intensity Interval Training/HIIT

High Intensity Interval Training workouts have become really popular during the last few years replacing, to some extent, the other forms of cardio. But why is it that more and more people prefer High Intensity Interval Training exercises? Which are the benefits of this cardio workout in comparison to steady-state walking, running or cycling? And how could this be a benefit to your hardcore bodybuilding workout? Let’s take a closer look and see what HIIT is all about.
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What is HIIT and how does it work?

HIIT became a really popular form of cardio during the 1990s. A well-known researcher in the field at the time was the Japanese sports scientist Izumi Tabata. Tabata conducted extensive research on interval training and concluded that the health benefits from traditional cardio can also be achieved by combining high intensity and low intensity intervals in the same workout.

After Tabata, many sport scientists researched interval training and shaped it to what it is today. High Intensity Interval Training is a specific cardiovascular exercise that combines brief intense intervals of aerobic activity with longer recovery periods of less intense activity. In HIIT the high speed intervals can reach an intensity of 8-9 on a scale of 10 and can last from 30 seconds to 5 min. The low speed intervals can reach an intensity of 4-5 on a scale of 10 and usually last longer than the speed intervals (for example, 30 sec of fast sprint followed by 1 min of light jogging).

Before the actual HIIT a 5 min. warm up is done in order to get your body ready. Also at the end of the exercise a 5 min. cool down is performed to bring back your heart rate at normal levels. The entire HIIT session can last between 4 min. and 30 min. and this is why it is an excellent from of cardio for those who don’t have much time available.

Because HIIT exercises are physically demanding, building up your training program gradually is the best thing to do.  In this way you allow your body to cope with the increased effort and avoid potential injuries. Once you have followed several weeks of HIIT and your body is used to the additional workload, try to maximize your benefits by exerting yourself during the high intensity intervals until you feel a slight burning in your muscles (anaerobic zone). Alternatively you can shorten your recovery intervals if you don’t exert yourself to the extreme during the high intensity periods.
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What are the benefits of HIIT exercises?

There are many benefits of High Intensity Interval Training exercises. HIIT

– Improves your aerobic and anaerobic fitness
– Reduces your abdominal and subcutaneous fat (fat under the skin)
– Increases the number of calories you burn after the exercise
– Increases your general metabolic rate
– Increases your fat burning potential
– Requires less time for the same results
– Decreases the amount of muscle lost
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Is HIIT a safe workout?

High Intensity Interval Training workouts are really beneficial but can also have their disadvantages. While they are a great way to improve your stamina, doing an HIIT more than twice a week, especially if you are a beginner, can put great stress on your body. Therefore it is better to incorporate HIIT into your training gradually. Another thing you could do is to start with longer periods of recovery that you can gradually make briefer as you increase the intensity of your workout.

Apart from this, doing too many interval trainings a week can increase the metabolic stress in your body leading to opposite results from what you had expected. Therefore when you use HIIT you should allow adequate recovery time in order for your body to replenish its energy resources. Last but not least, HIIT exercises are not ideal for beginners or people with cardiovascular problems. This is why if you belong to any of these categories, you should ask your doctor first before performing an HIIT.
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Workout example

Time	Interval	Exertion level
5 min.	Warm up	3-4
30 sec.	Speed	8-9
1 min.	Recovery	5-6
30 sec.	Speed	8-9
1 min.	Recovery	5-6
30 sec.	Speed	8-9
1 min.	Recovery	5-6
30 sec.	Speed	8-9
5 min.	Cool down	3-4
Total workout time: 15 min.

Below is an HIIT workout example that you can apply to any kind of cardio you like (walking, running, cycling or stair climbing). HIIT workouts can vary widely depending on the level of difficulty and the focus you want to give. Try to experiment with shorter and longer high intensity and low intensity intervals and see what best matches your body. Another great idea is to alternate steady-state cardio with HIIT training. In this way you can get the maximum benefits for your body and bring your training to the next level.

When trying to cut and get lean, HIIT can be the perfect way for bodybuilders to prevent losing muscle as they cut the weight. If you haven’t tried the technique and need some help with cutting the weight and saving the muscle give this workout a try.

Do you think that HIIT training is a good addition to the bodybuilding workout? Let us know in the comments section below and make sure to hit us up on Facebook and Twitter too. Stay pumped.