You’re going to go as hard as you can for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. However, you do it, what makes HIIT work is the intensity. HIIT requires explosive performance, while basic interval training utilises work periods that are typically larger than rest periods. In group fitness settings HIIT and ‘interval training’ are often used interchangeably, but this is not always the case. Rather than completing 15 to 30-second intervals executed at near-100 per cent intensity, aim for intervals of one to three minutes at closer to 80 per cent of maximum effort, followed by up to five minutes of lower intensity exercise. If you are a complete novice at the movement, it pays to be cautious. While you need to go hard in order to truly get the benefits of HIIT, it’s important to exercise within reason.
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One way to incorporate HIIT exercises into your workout regime is to build a full workout around HIIT or alternatively, you can add supersets to create a targeted finisher. You simply can’t coast through the work periods of your workout, you really need to go hard. The key to making HIIT exercises work for you is ensuring you maintain a high-level of intensity throughout your ‘on’ periods. This structure generally involved a high-intensity period of 20 seconds followed by 10 seconds of rest, completed for eight rounds. In the mid-90s, Japanese doctor Izumi Tabata and a team of colleagues developed the Tabata protocol. The basic premise of a HIIT workout will see you perform alternate hard-charging intervals, during which a person’s heart rate reaches at least 80 percent of its maximum capacity usually for one to five minutes, with periods of rest or less intense exercise. Often blending aerobic and resistance training, HIIT workouts achieve regular bouts of sustained effort to build endurance and strength. Runners have used interval training for over a century, alternating between sprints and jogging to improve their overall performance, but it wasn’t until the New York Times’ infamous ‘ Seven Minute Workout‘ that high-intensity interval training reached the mainstream. This, in turn, makes HIIT workouts arguably the most time-efficient form of full-body exercise, particularly when it comes to weight loss.
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HIIT is super quick and employs a series of easy-to-establish work-to-rest ratios. HIIT stands for high-intensity interval training, a form of training that is characterised by short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. When done right, HIIT workouts can be some of the most effective fitness routines you can have in your arsenal, but what exactly is HIIT and how does it work?
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If you’re looking for the best HIIT exercises for men, you’ve come to the right place. The ultra-challenging mix of cardiovascular and strength training allows you to burn calories quickly and for a sustained period. High-Intensity Interval Training (HIIT) is one of the most popular fitness innovations of the 21st century, made famous through big-name gyms and group fitness chains such as F45 and OrangeTheory. In fact, if marathon-length runs and Herculean efforts in the gym aren’t doing the trick, chances are you not making the most of fitness evolution. Want to get absolutely shredded this summer? Forget spending hours in the gym attempting to perform hours of solid-state cardio and doing a million crunches, it doesn’t have to be that hard.
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