What is High-Intensity Interval Training (HIIT)?
High-Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. HIIT training is the ideal and most effective replacement for underachieving endurance cardio. High-intensity interval training has been regarded for years now as one of the best ways to burn calories and maintain muscle mass while encouraging a long-lasting metabolic effect post-workout.
As a matter of fact, in studies, HIIT is 9x more effective at burning fat than endurance cardio.
More often than not, I have talked about HIIT workouts made up only of interval sprints. Today I would like to discuss HIIT training with resistance machines, but not to be confused with High-Intensity Resistance Training, or HIRT, which I will write about shortly.
HIIT Provides the Following Benefits
- Burn more calories than endurance cardio
- Burn more fat than endurance cardio
- Increase power
- Increase speed
- Increase muscle density
- Improve anaerobic endurance
- Improve aerobic endurance
- Speed up metabolism for more than a day and a half
- Shorten cardio training sessions by at least 33%
Navigating This Article
- What is HIIT?
- HIIT Theory
- Anaerobic – Aerobic
- Who Can HIIT Benefit
- Who Should Avoid HIIT
- How to Design a HIIT Routine
- Sample HIIT Training Routines
- HIIT Exercise Selection
- HIIT and Nutrition
| Beginners Training | Intermediate Training | Advanced Training |
|---|---|---|
| 10 second sprints | 10 second sprints | 10 second sprints |
| 20 second sprints | 20 second sprints | 20 second sprints |
| 30 second sprints | 30 second sprints | 30 second sprints |
