{"id":464,"date":"2020-03-27T22:32:42","date_gmt":"2020-03-27T22:32:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=464"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hiit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hiit\/","title":{"rendered":"HIIT: High-Intensity Interval Training And Its Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hiit\/#What_Is_HIIT\" >What Is HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hiit\/#What_Are_HIIT_Workouts\" >What Are HIIT Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hiit\/#The_Benefits_And_Advantages_Of_HIIT_Training\" >The Benefits And Advantages Of HIIT Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hiit\/#With_This_Training_You_Can\" >With This Training You Can<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hiit\/#How_Much_HIIT_Per_Week_To_Lose_Weight\" >How Much HIIT Per Week To Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Warm-Up_duration_5-10_minutes\" >Warm-Up (duration 5-10 minutes)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hiit\/#1_Skater_repeat_30_sec\" >1. Skater (repeat 30 sec):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hiit\/#2_Jumping_Jacks_repeat_30_sec\" >2. Jumping Jacks (repeat 30 sec):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hiit\/#3_Mountain_Climbers_repeat_30_sec\" >3. Mountain Climbers (repeat 30 sec):<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Hitch_And_Stretching_duration_10_minutes\" >Hitch And Stretching (duration 10 minutes)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Workout_Sessions\" >Workout Sessions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Power_And_Mass_Training\" >Power And Mass Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Strength_And_Aerobic_Endurance_Training\" >Strength And Aerobic Endurance Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Fat_Burning_Workout\" >Fat Burning Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Training_To_Keep_Fit\" >Training To Keep Fit<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hiit\/#1_Overhead_Lat_Stretch_30_sec_each_side\" >1. Overhead Lat Stretch (30 sec. each side):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hiit\/#2_Side_Stretch_30_sec_each_side\" >2. Side Stretch (30 sec. each side):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hiit\/#3_Cross_Legged_Chest_to_Floor_30_sec\" >3. Cross Legged Chest to Floor (30 sec.):<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hiit\/#What_To_Eat_Before_HIIT\" >What To Eat Before HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Common_Mistakes_During_The_Training\" >Common Mistakes During The Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/hiit\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/hiit\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/hiit\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_HIIT\"><\/span><b>What Is HIIT?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High-Intensity Interval Training or HIIT involves bursts of vigorous exercise with short recovery segments. HIIT achieved its buzzworthy status for a number of reasons. One of them being able to squeeze in a <a href=\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\">highly effective workout<\/a> even when you\u2019re in a time crunch or have an overwhelming jam-packed schedule. In the 30-minute time frame you\u2019ll be able to break into a sweat, get your heart rate up, push yourself into the anaerobic zone, galvanize your metabolism and stimulate the afterburn effect.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_HIIT_Workouts\"><\/span><b>What Are HIIT Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio\/\">The cardio<\/a> and power <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">exercises<\/a> are continuously performed non-stop. That kind of training is an interval, due to the rotation of the exercises. Continuous exercising makes it highly intense. Beginners can take a short break between <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">circuits<\/a>. It should be no more than 10-20 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The usual training is divided into circuits. For example, 60 seconds of running in place, 60 seconds of squats and 40 seconds of the bar. Workouts consist of 6 &#8211; 12 circuits. The lesson lasts for 20-30 minutes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"http:\/\/ncbi.nlm.nih.gov\/pubmed\/22648463\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25581765\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-32541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1024x576.jpg\" alt=\"HIIT\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_And_Advantages_Of_HIIT_Training\"><\/span><b>The Benefits And Advantages Of HIIT Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The biggest advantages of high-intensity interval training are <a href=\"https:\/\/betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\">working out<\/a> for shorter bouts while still torching more calories than ever. On top of that you won\u2019t have time to be bored because HIIT usually consists of a variety of exercises which will keep you on your toes. Also, because it lasts no more than 30 minutes, HIIT workouts are suitable for those who do not have much time for physical activity. You\u2019ll get maximum results in minimum time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During cardio training, only slow muscle fibers are involved, which get the energy from fat cells. But during HIIT training, fast muscle fibers are also used, for which glucose and glycogen are the sources of energy. Due to the fact that the body is constantly switching from fat to glucose and vice versa, metabolism is greatly accelerated, and the muscles become &#8220;dry&#8221; even faster. Fat cells are also burning at the same time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26691413\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"With_This_Training_You_Can\"><\/span><strong>With This Training You Can<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">quickly lose weight;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">improve stamina;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">burn about 400 calories in just 30 minutes;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">reduce insulin sensitivity (insulin hypersensitivity is one of the main causes of weight gain and type 2 diabetes);<\/span><\/li>\n<li><span style=\"font-weight: 400;\">burn calories long after the workout is over;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">retain muscle mass while losing fat;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">strengthen the heart muscle and improve the functioning of the cardiovascular system;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">develop strength and endurance at the same time;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">rev up metabolism and boost growth hormone;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT<a href=\"https:\/\/betterme.world\/articles\/walk-to-lose-weight\/\"> doesn\u2019t require any equipment<\/a>, so you\u2019ll only need some motivation and self-discipline. Gear up and get it done!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT training is shorter in time than cardio training, and more effective at the same time.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-31934 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-1024x576.jpg\" alt=\"HIIT\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_HIIT_Per_Week_To_Lose_Weight\"><\/span><b>How Much HIIT Per Week To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0The generalized tips of the average <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\">training<\/a> at HIIT, without taking into consideration specialization (more cardio or more power training) are as follows:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up_duration_5-10_minutes\"><\/span><span style=\"font-weight: 400;\"><strong>Warm-Up (duration 5-10 minutes)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prepping for such a killer workout, requires a smart approach. It means that in order to properly limber up (rev up your cardiovascular system, activate your muscles, guard yourself against injury, increase your range of motion), you need to piece together a warm-up routine that factors into every part of your body and primes your muscles for an intense workout. Here\u2019s an example of a good start:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Skater_repeat_30_sec\"><\/span><strong>1. Skater (repeat 30 sec):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push off one leg to jump sideways as if you were ice skating.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Land on the other leg The momentum from your jump should keep pulling you when you land.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use your arms and legs to balance and avoid falling over Repeat on the other side by jumping right back<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Jumping_Jacks_repeat_30_sec\"><\/span><strong>2. Jumping Jacks (repeat 30 sec):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand. Make sure you have enough space around you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with your feet together and arms by your sides, then hop up, spreading your legs wide and raising your arms high above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate between these two positions.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"3_Mountain_Climbers_repeat_30_sec\"><\/span><strong>3. Mountain Climbers (repeat 30 sec):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a high plank position, hands on the floor, wider than shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drive your left knee in toward your chest, then quickly step it back to plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Immediately drive the right knee in toward the chest, then quickly step it back into plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate foot position rapidly, as if running in place<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT training consists of two components: a high-intensity load and a low-intensity load. These two components interchange among themselves. You can use the same exercise for both circuits. For example, a bike: first you need to pedal with maximum effort (intense phase), then the same thing, but with moderate intensity, reducing resistance to a minimum (low-intensity phase).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option: perform a 16 kg kettlebell jerk in the high-intensity phase, and rest in the low-intensity phase; the body changes into a low-intensity phase, trying to catch its breath and restore strength; then a new circuit.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hitch_And_Stretching_duration_10_minutes\"><\/span><strong>Hitch And Stretching (duration 10 minutes)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The total duration of HIIT training is usually from 15 to 30 minutes, excluding warm-up and hitch(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26479856\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For the beginners at the HIIT, the duration of the high-intensity interval is 10-15 seconds, low-intensity is 3-5 times longer. As <a href=\"https:\/\/betterme.world\/articles\/walking-plan-to-lose-weight\/\">physical fitness improves<\/a>, the duration of the high-intensity interval may increase, and the low-intensity interval may decrease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please, note that the frequency of training at HIIT should not exceed 3-4 times a week. More frequent intensive loads negatively affect both the cardiovascular system and the central nervous system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26479856\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The latter can cause overtraining and general depression!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-33398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901-1024x576.png\" alt=\"HIIT\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Sessions\"><\/span><b>Workout Sessions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Examples of the distribution of <a href=\"https:\/\/betterme.world\/articles\/get-an-hourglass-figure\/\">workouts<\/a> over time depending on the main goal of the trainee:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Power_And_Mass_Training\"><\/span><span style=\"font-weight: 400;\"><strong>Power And Mass Training<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">2-3 times a week, 5 cycles: 10-20 seconds high-intensity phase (exercises with heavy &#8220;iron&#8221;), 2-3 minutes low-intensity (you can use just brisk walking).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_And_Aerobic_Endurance_Training\"><\/span><span style=\"font-weight: 400;\"><strong>Strength And Aerobic Endurance Training<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3 times a week, 5-8 cycles: 20-30 seconds high-intensity phase (for example, cardio exercise), 45-60 seconds low-intensity (for example, strength exercise).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fat_Burning_Workout\"><\/span><span style=\"font-weight: 400;\"><strong>Fat Burning Workout<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3-4 times a week, 5-8 cycles: 10-30 seconds high-intensity phase, 1-3 minutes low-intensity (a good option &#8211; sprinting + jogging).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Training_To_Keep_Fit\"><\/span><span style=\"font-weight: 400;\"><strong>Training To Keep Fit<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"> 3 times a week, 4-5 cycles: 10-20 seconds high-intensity phase, 30-40 seconds low-intensity (you can use some kind of plyometric exercise, for example, jumping rope at high and low pace; or strength exercise + cardio exercise).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To jazz up your HIIT routine you can always fall back on the good ol\u2019 tried-and-true cardio exercises to ramp up your results: biking, sprints, rowing, jumping jacks, burpees, push-ups, bodyweight squats, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you really wish to reap all the rewards of the murderous workout you\u2019ve put your body through, you need to give it a moment to pull itself together once you\u2019re done with your sweat session. What we\u2019re hinting at is that skipping a cooldown is out of the question, no matter how crunched for time you are. Before you rush off, make sure to squeeze in these stretches to bring your heart rate back to normal:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Overhead_Lat_Stretch_30_sec_each_side\"><\/span><strong>1. Overhead Lat Stretch (30 sec. each side):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your knees so that you are seated on your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your left arm above your head, then bend at the elbow, reaching your hand between your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab your left elbow with your right hand and pull it toward the midline of your body.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Side_Stretch_30_sec_each_side\"><\/span><strong>2. Side Stretch (30 sec. each side):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">From a standing position, reach your right arm over your head and to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As you reach, bend at the waist while moving your left arm to the right in front of your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stay in this position for 30 sec. Then return to the starting position and repeat on the opposite side.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"3_Cross_Legged_Chest_to_Floor_30_sec\"><\/span><strong>3. Cross Legged Chest to Floor (30 sec.):<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit cross-legged with your arms to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reach with your arms to the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend from your hips and lower down drawing your navel into the lower back. Reach with your arms to the opposite wall, letting your chest float over the legs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold in this position.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-31924 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1-1024x576.png\" alt=\"fitness\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_Before_HIIT\"><\/span><b>What To Eat Before HIIT?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Try to eat healthy light snacks 45-60 min before the training, which includes protein and carbohydrates to have enough energy before the workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>For example:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Almond butter<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Granola<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Oatmeal<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein shake<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Smoothies<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\"><strong>30-40 minutes after<\/strong> the training, you can drink a protein shake or whey protein. It\u2019s generally recommended that in order to reload your muscles, you should eat a full meal consisting of meat or fish with vegetables and fruits approximately within 1-1.5 after your workout. All this should be either fresh, steamed, baked, or grilled, but not fried.<\/span><b><\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-31679 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1024x576.jpg\" alt=\"HIIT\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_During_The_Training\"><\/span><b>Common Mistakes During The Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>Use of isolating single-joint exercises during training with weights.<\/strong> The energy intensity is insufficient, it is better to change for multi-joint basic movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26691413\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25581765\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>The prolonged high-intensity phase of the training and, which may cause the loss of intensity.<\/strong> No need to do a high-intensity phase longer than 30 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Not enough rest between workouts.<\/strong> Some people try to arrange jogging during non-training days, motivating the fact that the fat burning process will go even faster. This is wrong, the muscles and central nervous system will not have time to recover from the previous training, so you can induce overtraining (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27368057\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610\"> <span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Absence of warm-up and hitch.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Loads increase too fast.<\/strong> Increase complexity gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Doing workout late in the evening.<\/strong> HIIT morning exercises are more effective in terms of burning calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\">Each of us has different goals and opportunities: f<\/span><span style=\"font-weight: 400;\">or some people, there is no need for HIIT (for example, for people who train endurance without regard to the percentage of fat in the body). However for others this training method is absolutely <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-40-pounds-in-3-months\/\">perfect for burning fat<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27368057\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, if jogging in the fresh air brings psychological pleasure &#8211; do not deny yourself the pleasure of running several kilometers, especially in the open air.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, if the goal is to slim down by burning fat and get in shape in the shortest possible time, then HIIT is one of the most effective ways to achieve it!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.<\/span><b> <\/b><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span style=\"font-weight: 400;\">American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise <\/span><\/a><span style=\"font-weight: 400;\">(2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27368057\"><span style=\"font-weight: 400;\">Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial <\/span><\/a><span style=\"font-weight: 400;\">(2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26691413\">Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training<\/a> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\">High intensity interval exercise training in overweight young women<\/a> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26479856\">High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals<\/a> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847\"><span style=\"font-weight: 400;\">The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial <\/span><\/a><span style=\"font-weight: 400;\">(2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25581765\"><span style=\"font-weight: 400;\">The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers <\/span><\/a><span style=\"font-weight: 400;\">(2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610\"><span style=\"font-weight: 400;\">Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise <\/span><\/a><span style=\"font-weight: 400;\">(2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is HIIT? High-Intensity Interval Training or HIIT involves bursts of vigorous exercise with short recovery segments. HIIT achieved its buzzworthy status for a number of reasons. One of them being able to squeeze in a highly effective workout even when you\u2019re in a time crunch or have an overwhelming jam-packed schedule. In the 30-minute [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":15909,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164,146],"tags":[],"coauthors":[108,47],"class_list":["post-464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-training","category-hiit-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT: High-Intensity Interval Training And Its Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the perks of incorporating HIIT into your fitness routine. 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Johnson\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/eb8a89329b523a5aae726ac72e4c4863\"},\"headline\":\"HIIT: High-Intensity Interval Training And Its Benefits\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit\/\"},\"wordCount\":2094,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/HIIT-High-Intensity-Interval-Training-and-Its-Benefits.jpg\",\"articleSection\":[\"HIIT Training\",\"HIIT Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is HIIT?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">High-Intensity Interval Training or HIIT involves bursts of vigorous exercise with short recovery segments. HIIT achieved its buzzworthy status for a number of reasons. One of them being able to squeeze in a <a href=\\\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\\\">highly effective workout<\/a> even when you\u2019re in a time crunch or have an overwhelming jam-packed schedule. In the 30-minute time frame you\u2019ll be able to break into a sweat, get your heart rate up, push yourself into the anaerobic zone, galvanize your metabolism and stimulate the afterburn effect.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are HIIT Workouts?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/cardio\/\\\">The cardio<\/a> and power <a href=\\\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\\\">exercises<\/a> are continuously performed non-stop. That kind of training is an interval, due to the rotation of the exercises. Continuous exercising makes it highly intense. Beginners can take a short break between <a href=\\\"https:\/\/betterme.world\/articles\/10-day-workout\/\\\">circuits<\/a>. It should be no more than 10-20 seconds.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The usual training is divided into circuits. For example, 60 seconds of running in place, 60 seconds of squats and 40 seconds of the bar. Workouts consist of 6 - 12 circuits. The lesson lasts for 20-30 minutes (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">,<\/span><a href=\\\"http:\/\/ncbi.nlm.nih.gov\/pubmed\/22648463\\\"> <span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">,<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25581765\\\"> <span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-ge ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hiit\/\",\"url\":\"https:\/\/betterme.world\/articles\/hiit\/\",\"name\":\"HIIT: High-Intensity Interval Training And Its Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/HIIT-High-Intensity-Interval-Training-and-Its-Benefits.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn about the perks of incorporating HIIT into your fitness routine. 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When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.\",\"sameAs\":[\"https:\/\/ua.linkedin.com\/in\/olha-pyrozhenko-aab61a196?trk=people-guest_people_search-card\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/oliviajohnson\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"HIIT: High-Intensity Interval Training And Its Benefits - BetterMe","description":"Learn about the perks of incorporating HIIT into your fitness routine. Find out why this training should become your secret weapon against excess fat.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/hiit\/","og_locale":"en_US","og_type":"article","og_title":"HIIT: High-Intensity Interval Training And Its Benefits","og_description":"Learn about the perks of incorporating HIIT into your fitness routine. Find out why this training should become your secret weapon against excess fat.","og_url":"https:\/\/betterme.world\/articles\/hiit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/HIIT-High-Intensity-Interval-Training-and-Its-Benefits.jpg","type":"image\/jpeg"}],"author":"O. Johnson, L. VanTreese","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson, L. VanTreese","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/hiit\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/hiit\/"},"author":{"name":"O. Johnson","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/eb8a89329b523a5aae726ac72e4c4863"},"headline":"HIIT: High-Intensity Interval Training And Its Benefits","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/hiit\/"},"wordCount":2094,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/hiit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/HIIT-High-Intensity-Interval-Training-and-Its-Benefits.jpg","articleSection":["HIIT Training","HIIT Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is HIIT?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">High-Intensity Interval Training or HIIT involves bursts of vigorous exercise with short recovery segments. HIIT achieved its buzzworthy status for a number of reasons. One of them being able to squeeze in a <a href=\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\">highly effective workout<\/a> even when you\u2019re in a time crunch or have an overwhelming jam-packed schedule. In the 30-minute time frame you\u2019ll be able to break into a sweat, get your heart rate up, push yourself into the anaerobic zone, galvanize your metabolism and stimulate the afterburn effect.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are HIIT Workouts?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio\/\">The cardio<\/a> and power <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">exercises<\/a> are continuously performed non-stop. That kind of training is an interval, due to the rotation of the exercises. Continuous exercising makes it highly intense. Beginners can take a short break between <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">circuits<\/a>. It should be no more than 10-20 seconds.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The usual training is divided into circuits. For example, 60 seconds of running in place, 60 seconds of squats and 40 seconds of the bar. Workouts consist of 6 - 12 circuits. The lesson lasts for 20-30 minutes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"http:\/\/ncbi.nlm.nih.gov\/pubmed\/22648463\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25581765\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-ge ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/hiit\/","url":"https:\/\/betterme.world\/articles\/hiit\/","name":"HIIT: High-Intensity Interval Training And Its Benefits - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/hiit\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/hiit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/HIIT-High-Intensity-Interval-Training-and-Its-Benefits.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn about the perks of incorporating HIIT into your fitness routine. 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