HIIT
Dec 3, 2024

HIIT: Burn Fat, Not Time — The Science and Benefits of HIIT

High-Intensity Interval Training (or HIIT) has taken the training world by storm in the last few years, and deservedly so. Such training has been found to be tremendously effective for burning fat, improving cardiovascular health and increasing overall muscle strength and endurance.

HIIT consists of brief intervals of all-out effort movement followed by moments of rest, producing a calorie-burning, metabolism-accelerating effect that makes old-fashioned cardio training look like a stroll in the park.

In addition to burning fat and gaining lean muscle, high-intensity interval training (HIIT) improves cardiovascular health, endurance, and mental fortitude by challenging your body to its limits in concentrated, 20–30 minute sessions - it provides a range of health benefits.

Our knowledgeable facilitators at the Health and Fitness Professionals Academy (HFPA) will walk you through the best HIIT techniques, regardless of your fitness level or experience, enabling you to discover a stronger, healthier, and more self-assured version of yourself with either moderate intensity exercise or other HIIT protocols.

What are the benefits of HIIT?

What makes HIIT so effective? Here are just a few of the benefits of incorporating HIIT into your workout routine:

Increased Caloric Burn: HIIT workouts are designed to push your body to its limits, resulting in a higher caloric burn both during and after exercise. Who does not want to burn calories!

Improved Cardiovascular Health: HIIT workouts are excellent for regulating blood pressure and improving cardiovascular health by increasing heart rate and blood flow.

Increased Muscle Strength and Endurance: HIIT workouts often involve short bursts of high intensity exercises, which can help improve muscle strength and endurance.

Time-Efficient: HIIT workouts are typically shorter than traditional workouts, lasting anywhere from 15-30 minutes. It is a form of exercise with short bursts of intense activity followed by rest periods.

The Science Behind HIIT

How does HIIT work?

Here is a breakdown of the science behind this effective workout method:

Excess Post-Exercise Oxygen Consumption (EPOC): A 2017 study published in the Journal of Sports Science and Medicine found that HIIT workouts resulted in a significant increase in EPOC, the amount of oxygen your body uses to recover from exercise, leading to a higher caloric burn (Schoenfeld, 2017).

Increased Human Growth Hormone (HGH) Production: HIIT workouts have been shown to increase production of HGH, which helps with muscle growth and repair. The Journal of Strenght and Conditioning Research found in a 2019 study that HIIT workouts specifically increased production of HGH in young adults (West et. al., 2019).

Improved Insulin Sensitivity: HIIT workouts have been shown to improve insulin sensitivity, reducing the risk of developing type 2 diabetes. The 2019 review published in the Journal of Clinical Endocrinology and Metabolism found that HIIT improved insulin sensitivity in healthy adults (Westman et. al., 2019).

Incorporating HIIT into Fitness Routines for Clients

Incorporating HIIT into your customers' exercise regimens as a personal trainer or fitness instructor can be a useful strategy for assisting them in reaching their physical activity and fitness objectives. Here are a few tips for incorporating HIIT into your clients' fitness routines:

  • Start with shorter intervals (20-30 seconds) and gradually increase the duration as your clients become more comfortable with the format.
  • Choose exercises that work multiple muscle groups at once, such as burpees, jump squats, and mountain climbers.
  • Incorporate active recovery techniques, such as stretching or foam rolling, to help your clients recover from their HIIT workouts.
  • Make HIIT workouts fun and engaging by incorporating music, competition, or other forms of motivation.

Example HIIT Workout

Us this basic guideline for your next HIIT workout or your client’s programme and observe what the changes are:

1. Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)

2. HIIT Interval 1: 30 seconds of burpees, followed by 30 seconds of rest

3. HIIT Interval 2: 30 seconds of jump squats, followed by 30 seconds of rest

4. HIIT Interval 3: 30 seconds of mountain climbers, followed by 30 seconds of rest

5. Cool-down: 5-10 minutes of stretching and foam rolling

Conclusion

HIIT has completely changed the fitness industry. Personal trainers and fitness instructors can enable their customers to attain unmatched outcomes by integrating HIIT into their workout regimens.

Adopting HIIT as a fitness professional not only improves client outcomes but also sets you apart from the competition. Utilising HIIT's scientifically supported advantages, you can:

  • Boost client motivation and engagement
  • Produce significant changes and outcomes
  • Create a welcoming community that thrives on challenge and success;
  • Set yourself apart in a crowded market

At the Health and Fitness Professionals Academy (HFPA), our expert facilitators are dedicated to guiding you through the most effective HIIT techniques, empowering you to unlock a stronger, healthier, and more confident you. Join the HIIT revolution and discover a more efficient, effective, and sustainable approach to fitness.

References:

Schoenfeld, B. J. (2017). The effects of high-intensity interval training on excess post-exercise oxygen consumption: A meta-analysis. Journal of Sports Science and Medicine, 16(3), 288-296. doi: 10.5204/jssm.v16i3.247

West, D. W., et al. (2019). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. Journal of Strength and Conditioning Research, 33(5), 1239-1246. doi: 10.1519/JSC.0000000000002889

Westman, E. C., et al. (2019). The effect of high-intensity interval training on insulin sensitivity: A systematic review. Journal of Clinical Endocrinology and Metabolism, 104(11), 4680-4688. doi: 10.1210/jc.2019-00955

Laricia Smit

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