What is HIIT and how do I use it in my training?

High-intensity interval training or HIIT is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests.  This intense training causes a metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training and can be an effective way to recruit/build type 2 fast twitch muscle.

High-intensity interval training can be done anywhere, doesn’t require equipment and can be more efficient in terms of time commitment. It also burns more fat than typical endurance cardio.   The body has to recover after the workout so it is not recommended that you exercise with HIIT every day; it is recommended for a maximum of 1-3 days per week.  The workout involves alternating between the work and recovery periods.

HIIT can be modified for people of all fitness levels and with various medical conditions.

High-intensity interval training workouts can be performed using various methods of exercise including bodyweight exercises, strength, cycling, walking, swimming, running, or group fitness classes. HIIT workouts  burn more calories than traditional workouts, and you burn more calories during the post-exercise workout period.

High-intensity interval training workouts are more exhaustive than traditional steady-state endurance workouts and a longer recovery period is often needed.

When developing your own HIIT program, you need to consider the duration, intensity, and frequency of the work intervals and the recovery intervals.

What should my rest and active HIIT intervals feel like? How do I know if I’m working hard enough?

Intervals during the high-intensity work period should be performed at > 80% of your estimated maximal heart rate.  The work period should feel like you would describe your workout as being hard to very hard. If you use the talk test as your guide, it would be very difficult to carry on a conversation.  The recovery period should be performed at 40-50% of your estimated maximal heart rate.  This type of exercise would be described as comfortable, to help you prepare for your next high-intensity work interval.

Using a ratio of 1:1 including a 3-minute hard work or high-intensity period followed by a 3-minute recovery period.  Another training protocol includes 30 seconds of sprint or near full-out effort  followed by 4 to 4.5 minutes of recovery.  This type of routine can be repeated 3-5 times.

If you are considering giving HIIT a try, make sure you are cleared by your physician or take a physical activity readiness questionnaire in order to determine if it is appropriate for you to begin high-intensity interval training.

Written by L Augustyn at Fitness Blender

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