What Is High-intensity Interval Training HIIT?
High-intensity interval training, or HIIT, is a type of exercise that involves short bursts of intense activity followed by brief periods of recovery. It has gained popularity in recent years due to its effectiveness at burning calories and improving cardiovascular endurance. In this article, we’ll take a closer look at HIIT, including its benefits, how to do it, and some precautions to keep in mind.
What is HIIT?
HIIT is a form of cardiovascular exercise that alternates between high-intensity intervals and low-intensity intervals. The high-intensity intervals are typically performed at near-maximal effort, while the low-intensity intervals are used for active recovery. The duration of the intervals can vary, but they are typically between 20 seconds and 5 minutes in length.
One of the main benefits of HIIT is that it allows you to get a lot of work done in a short amount of time. A typical HIIT workout can be as short as 15 minutes, making it a convenient option for busy individuals. However, despite its short duration, HIIT is a highly effective form of exercise that can improve cardiovascular endurance, increase metabolism, and burn a significant amount of calories.
Benefits of HIIT
There are numerous benefits to incorporating HIIT into your workout routine. Some of the most notable benefits include:
- Improved cardiovascular endurance
HIIT has been shown to be an effective way to improve cardiovascular endurance. This is because it involves short bursts of intense activity that challenge the heart and lungs to work harder. As a result, your body becomes more efficient at delivering oxygen to your muscles, which can improve your overall endurance. - Increased metabolism
One of the main benefits of HIIT is its ability to increase your metabolism. When you do HIIT, your body continues to burn calories at an elevated rate long after the workout is over. This is known as the “afterburn effect,” and it can help you burn more calories throughout the day. - Increased muscle mass
HIIT can also help you build muscle mass. The high-intensity intervals challenge your muscles, causing them to adapt and grow stronger. This can be particularly beneficial for those looking to increase their muscle mass or tone their muscles. - Time-efficient
As mentioned earlier, one of the main benefits of HIIT is that it can be done in a relatively short amount of time. This makes it a convenient option for busy individuals who may not have hours to spend at the gym.
High-intensity interval training (HIIT) is a type of cardiovascular exercise that alternates between short bursts of intense effort and brief periods of recovery. It can be an effective way to improve cardiovascular fitness and burn calories in a short amount of time.
How do I start HIIT?
To get started with HIIT, you’ll need to choose an exercise that you can perform at a high intensity, such as running, cycling, jumping jacks, or burpees. You’ll then want to set a timer or use a stopwatch to keep track of the intervals.
Here’s an example of a HIIT workout you can try:
- Warm up for 5-10 minutes by performing some light cardio, such as jogging or jumping jacks.
- Perform 30 seconds of high-intensity exercise, such as sprinting or cycling as fast as you can.
- Take a 30-second rest.
- Repeat this pattern for a total of 20 minutes.
- Cool down by performing some light stretching or walking for 5-10 minutes.
Remember to listen to your body and start with a shorter interval length and lower intensity if you are just starting out. It’s also important to properly stretch before and after your workout to prevent injury.
About The Contributor
Dr Rachel Teoh Pui Pui 
Family Physician
Qualifications
MBBS (Spore 2002), Postgraduate Diploma, Postgraduate Diploma in Family M, DIP (Fam Med, 2009), DIP (Derm UK, 2007)