How This Helps
High Intensity Interval Training is short and very intense workout. In general it takes from four to twenty minutes to complete the HIIT workout.
Useful for: Obesity, overweight, slow metabolic rate.
How does it work? HIIT program increases metabolic rate by burning large amount of glycogen from the liver and in the blood. As a result body starts to burn fat and continues to do it several hours after the workout to replenish glycogen.
Choose one exercise that you can do fast and with proper techniques. For example push up, squat jump, running, punching bag. Warm up! Set your timer on two intervals, 20 sec and 10 sec. For HIIT training program, exercise as fast and intense as you can for 20 seconds, then rest for 10 seconds. Repeat this HIIT workout regimen eight times.
Typically, HIIT workout takes just 4 minutes, but if you choose good exercise and work with good intensity, you will feel very tired. With tis intense workout, there is a possibility that you will not be able to finish this workout first time.
I would suggest few modifications to HIIT program that will help build up your endurance.
First modification: Change the workout time. I would recommend that you start with exercise of 20 sec, rest for 20 sec. and follow this regimen for several weeks. After few weeks, try to shorten the rest period by 5 sec and do 20 sec. exercise and 15 min rest followed by shortening the rest time to 10 seconds after 2 weeks. Please be aware that shortening rest time is serious change, even though it’s just 5 seconds. Don’t get disheartened if you still can’t do it. Just keep trying!
Second modification: I would recommend to start with repeating the exercise four times and slowly taking notch up to six and finally to eight. It is important that you follow HIIT program at your pace and build up your stamina in couple weeks to repeat the exercise eight times.
Research among big group of non-athlete adults with obesity was done by group of scientists from Canada and France. They demonstrated that HIIT program in conjunction with diet modifications leads to weight loss, and decrease of waist circumference. In addition, recent research by Boutcher (2011) and Kessler (2012) has demonstrated improve in insulin sensitivity in Diabetic patients. Further more research also concluded significant lowering of blood pressure from 2 to 8% in patients who follow HIIT program. From all the research studies, HIIT program has shown positive effects on weight loss; help with lowering blood pressure and improving insulin sensitivity. With all the evidence, HIIT program is sure winner in metabolic health!
Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, Article ID868305, 10 pages, doi: 10.1155/2011/868305
Kessler, H.S., Sisson, S. B., Short, K.R. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509.