“HIIT: The fastest way to feel alive (and exhausted).”

HIIT stands for High-Intensity Interval Training. It’s a popular and time-efficient workout method that alternates between short bursts of intense, all-out exercise and brief periods of active recovery or complete rest. Speak to any of us here at Hustle Fitness Belfast to get more information if you would like to try!

How it Works: “My brain says ‘HIIT,’ my lungs say ‘HELP!'”

The core principle of HIIT is to push your body to its maximum or near-maximum effort during the “work” intervals, followed by a short “rest” or “recovery” period. This cycle is then repeated multiple times.

• Work Intervals: These are typically 20 seconds to 4 minutes long, where you’re exerting yourself as hard as possible (e.g., sprinting, jumping, burpees, heavy cycling). Your heart rate will be very high, and you’ll feel breathless.
• Rest/Recovery Intervals: These are shorter, allowing you to catch your breath and prepare for the next high-intensity burst. They might involve light activity (like walking or slow jogging) or complete rest. The ratio of work to rest can vary (e.g., 1:2, 1:1, 2:1).

A full HIIT session, including warm-up and cool-down, usually lasts 10-30 minutes, making it ideal for busy schedules.

Benefits of HIIT:

HIIT offers a range of significant benefits, often in a shorter amount of time compared to traditional steady-state cardio:

1. Time Efficiency: This is one of its biggest appeals. You can achieve substantial fitness benefits in a fraction of the time of longer, moderate-intensity workouts.
2. Increased Calorie Burn (During & After): HIIT burns a high number of calories during the workout itself. Crucially, it also triggers the “afterburn effect” (Excess Post-exercise Oxygen Consumption, or EPOC), meaning your body continues to burn calories at an elevated rate for hours after the workout as it recovers and restores oxygen levels.
3. Fat Loss: Research suggests HIIT can be very effective for reducing body fat, including stubborn abdominal and visceral fat.
4. Improved Cardiovascular Health: It significantly boosts your aerobic capacity (VO2 max), strengthens your heart, and can help lower blood pressure and heart rate.
5. Muscle Preservation/Gain: Unlike some other forms of intense cardio, HIIT can help maintain or even build muscle mass due to the strength component in many exercises.
6. Improved Insulin Sensitivity and Blood Sugar: Studies have shown that HIIT can improve how your body uses insulin and regulates blood sugar levels, which is beneficial for overall metabolic health and reducing the risk of type 2 diabetes.
7. Increased Stamina and Endurance: By pushing your body to its limits, HIIT improves your ability to sustain effort over time.
8. Mental Toughness: The challenging nature of HIIT can build mental resilience and discipline.

How to Get Started with HIIT:

If you’re new to HIIT, it’s important to start slowly and gradually increase intensity and duration.

1. Build a Base: If you’re new to exercise, it’s advisable to have a baseline level of aerobic fitness before jumping straight into high-intensity training. Start with regular moderate-intensity cardio for a few weeks.
2. Warm-Up is Crucial: Always begin with a 5-10 minute dynamic warm-up (e.g., light jogging, arm circles, leg swings, jumping jacks) to prepare your muscles and heart.
3. Choose Your Activity: HIIT can be done with almost any exercise. Common options include:
   • Cardio machines: Treadmill sprints, cycling, rowing, elliptical.
   • Bodyweight exercises: Burpees, squat jumps, high knees, mountain climbers, jumping jacks.
   • Strength exercises: Kettlebell swings, battle ropes, dumbbell thrusters.
4. Start with Conservative Ratios: A good starting point for beginners is a 1:2 work-to-rest ratio (e.g., 20-30 seconds of intense work followed by 40-60 seconds of recovery).
5. Listen to Your Body: Intensity is key, but never push through pain. If your form breaks down, reduce the intensity or take a longer rest.
6. Limit Frequency: HIIT is taxing on the body. Start with 1-2 sessions per week, allowing for adequate recovery days (24-48 hours) in between. You can complement HIIT with lower-intensity cardio or strength training on other days.
7. Cool-Down: Finish with 5-10 minutes of light activity (like walking) and stretching.

Beginner HIIT Workout Example (Bodyweight):

Warm-up: 5 minutes of light cardio (jogging on the spot, jumping jacks)

Workout (Repeat 3-4 rounds, with 60-90 seconds rest between rounds):

• Jumping Jacks: 30 seconds (high intensity) / 30 seconds (rest)
• Bodyweight Squats: 30 seconds (high intensity) / 30 seconds (rest)
• Mountain Climbers: 30 seconds (high intensity) / 30 seconds (rest)
• High Knees (running on the spot): 30 seconds (high intensity) / 30 seconds (rest)

Cool-down: 5 minutes of light walking and stretching.

Always consider consulting a fitness professional if you have any health concerns or are unsure about proper form.

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64

https://www.nhs.uk/better-health/get-active/how-to-be-more-active