Question 1

What is the 80/20 rule for HIIT?

Accepted Answer

The 80/20 rule for HIIT (high-intensity interval training) is a principle that was adapted from endurance training, primarily popularized by coaches and athletes in sports such as running and cycling (11).

The concept is simple yet powerful: it suggests that 80% of your training should be at low to moderate intensity, while only 20% should be at high-intensity.

How it Applies to HIIT Training

Low to Moderate-Intensity (80%):

This involves exercising at a pace where it’s relatively easy to converse.
Activities can include jogging, brisk walking, light cycling, or any form of exercise that keeps your heart rate at approximately 60-70% of your maximum.
These sessions focus on building endurance, improving aerobic capacity, and promoting recovery.

High-Intensity (20%):

This is the hallmark of traditional HIIT workouts—short bursts of intense activity followed by periods of rest or low activity.
Exercises can include sprinting, fast cycling, high-intensity aerobic drills, or resistance exercises performed at near maximum effort.
The aim is to push your heart rate to 85-95% of its maximum.

Benefits of the 80/20 Rule in HIIT

Improved Aerobic Base: By dedicating 80% of your training to lower-intensity, you build a solid aerobic foundation, which enhances overall endurance and efficiency.
Reduced Risk of Overtraining: High-intensity sessions are taxing on the body. Limiting them to 20% helps prevent burnout and reduce the risk of injury.
Enhanced Performance: The combination of steady-state cardio (from the 80%) and explosive power (from the 20%) can lead to improved performance across various physical activities.
Balanced Workout Regimen: This approach ensures a more balanced workout, promoting both cardiovascular health and muscle strength.

Implementing the 80/20 Rule
To integrate the 80/20 rule into your HIIT regimen:

Plan Your Week: If you train 5 times a week, make 4 sessions low- to moderate-intensity and 1 session high-intensity.
Monitor Intensity: Use tools like heart rate monitors to ensure you’re training within the correct intensity zones.
Adjust Based on Feedback: Listen to your body. If you feel fatigued or notice signs of overtraining, adjust the balance accordingly.

Example 80/20 Week Plan

Monday: Light jogging or brisk walking (45 minutes)
Tuesday: HIIT session with sprints (30 minutes)
Wednesday: Steady cycling or swimming (60 minutes)
Thursday: Rest or light activity such as yoga
Friday: Low-intensity aerobic workout (45 minutes)
Saturday: Long, slow run (60 minutes)
Sunday: Rest or leisurely walk

By following the 80/20 rule, you can make your HIIT training more effective and sustainable, combining the benefits of both high- and low-intensity workouts.

Question 2

Is HIIT better than running?

Accepted Answer

Whether HIIT or running is more effective depends on your goals. HIIT may be better than running for some purposes, but not so much for others. Here are some factors to consider when deciding between HIIT and running:

Time Efficiency: HIIT can deliver similar (or better) cardiovascular benefits in a shorter amount of time than traditional endurance training, which makes it ideal for those with busy schedules.
Fat Burning: Both HIIT and running can effectively burn fat, but research has suggested that HIIT may induce higher levels of fat oxidation (12).
Muscle Building: Running isn’t correlated with significant levels of muscular hypertrophy. HIIT can lead to muscular hypertrophy if resistance training is incorporated regularly and is well-structured. However, if muscle building is your primary goal, neither running nor HIIT should be your primary training method.
Joint Impact: High-intensity running can put significant stress on joints, which isn’t necessarily problematic, assuming proper progression. In fact, some research has suggested that running improves joint health in the lower extremities (13). That being said, the high loads of running will typically not be tolerated well by people with significant existing joint dysfunction. HIIT offers low-impact options such as cycling, swimming, and rowing that still provide cardiovascular benefits with lower levels of joint stress.

Ultimately, the best workout regimen is one that is sustainable and enjoyable for you. Both HIIT and running have their benefits, so it’s worth experimenting with both to see what works best for your goals and lifestyle.

Question 3

Is HIIT better than cardio?

Accepted Answer

HIIT and cardio are both forms of aerobic exercise, but one is not necessarily better than the other. By definition, HIIT can be considered a form of cardio, but the two differ in terms of intensity and duration.

Intensity: HIIT involves short bursts of high-intensity exercise followed by periods of rest or low activity. Traditional cardio exercises such as running or cycling are usually performed at a steady state with no breaks.
Duration: Most HIIT sessions last between 10-30 minutes, while traditional cardio workouts can be significantly longer.

If you’re looking for a time-efficient way to improve cardiovascular health and burn fat, HIIT may be a better option. However, if you enjoy longer-duration workouts or have specific endurance goals, traditional cardio may be more suitable for you.

Question 4

Is HIIT better than walking?

Accepted Answer

HIIT may be better than walking for some purposes. People often choose walking as a form of exercise as it’s low-impact and can be easily incorporated into daily routines. However, HIIT offers additional benefits that walking alone may not.

Increased Calorie Burn: HIIT typically involves short, intense bursts of activity, which can lead to a higher calorie burn per minute compared to walking at a steady pace (7). Therefore, you would need to spend significantly more time walking to burn the same number of calories you would during a shorter HIIT workout.
Improved Cardiovascular Health: Walking is primarily an aerobic activity, while HIIT incorporates both aerobic and anaerobic components, which makes it more effective in improving cardiovascular health.
Muscle Building: Walking can help maintain muscle mass to a certain degree (14), but HIIT exercises that involve resistance or body weight training can lead to increased muscle strength and definition (15)/

HIIT Workouts