HIIT - High-Intensity Interval Training

HIIT - High-Intensity Interval Training

By Mahima Jhavar / 17 Jul 2020

HIIT is an acronym for High-Intensity Interval Training, it has short periods of intense activity followed by a small rest which is alternated to make up a HIIT workout. HIIT is fun and super enjoyable, it focuses on the work to rest ratio, during the active time give the best you can with full energy and rest during the resting time trying to recover, this will burn maximum calories in a short period of time and lead to fat loss and muscle toning too. An entire HIIT workout is power packed and will definitely leave you breathless and here breathlessness is the key if you able to breeze through the workout without gasping for air you need to add an extra oomph to the workout or change a certain exercises to suite you best. You need to give close to 80% of your maximum effort during each work period for maximum benefits.

There are two work: rest ratios specifically designed for HIIT

  • 1. 1:1 Ratio -  for aerobic fitness(30sec :30sec)
  • 2. 1:5 Ratio - for anaerobic training and sports training (15sec:75sec) Longer rest period for a maximum effort during activity period

1. Burn fat even when the training is over
HIIT is an excellent way to burn fat but burning fat is not restricted only till the workout period it extends beyond that.HIIT helps you burn fat throughout the day due to Excess Post-exercise Oxygen Consumption (EPOC), after a HIIT  oxygen consumption is increased to such a high extent that you burn fat 9 times faster than normal.

2. Builds Muscle and helps in maintaining them
HIIT workout stimulates fat burning but it also helps in developing muscle building hormones that leads to building of lean muscle. HIIT workout help in better building of muscle as fat is steadily burned.

3. No equipment No worry
A great number of HIIT workout requires no equipment, HIIT exercises like high knees, lunges, jumping jacks, squats don’t need any equipment they will get your heart rate up in no time and you will have a good HIIT workout. Just jump and sprint you’ll get your heart pumping.

4. Look younger and prevent aging
Resent research by the Mayo Clinic has suggested that HIIT workouts can reverse signs of cellular aging. It helps body in synthesizing protein thus slowing the signs of aging.

5. Helps in treating a number of diseases
HIIT can aid in reducing blood pressure and heart rate especially in obese people, HIIT can be extra beneficial for people trying to maintain their blood sugar level and insulin levels and also in normal individuals.

6. They can be done in a minimum space
You can do these workouts anywhere and anytime they are super flexible, no equipment needed and no too much of space occupied, if your living room is empty you can start your HIIT there itself.

7. It is extremely challenging
Do not take HIIT for granted, it is a really butt kicking workout it can get you gasping for air in the first minute or two of the workout. Any individual can go HIIT and as and when you get comfortable with a routine you can keep adding very challenging exercises to always keep you on your toes.
Here is an example of a 30 minute HIIT workout you can follow and get those calories burning. 30 sec work and 30 sec rest.


1. Jumping Jacks: 30seconds 
Start with feet wide apart and hand at side, then together jump your legs out and raise arms above your head then reverse it keep doing this.


2. Butt Kickers: 30 seconds 
Stand straight and jog in place but keep kicking your heels trying to hit your butt.


3. Reverse Lunges: 30 seconds 
Stand with your feet shoulder-width apart, Step back with your right foot bending both knees to form a 90 degree to a lunge position. Keep your back straight then return to starting position repeat the exercise with other leg in front.


4. Pop Squat: 30 seconds 
Jump your feet into a wide stance and sit back into a wide squat, engaging your glutes bend both knees making your thighs are parallel to the floor. Reach the floor with your right hand and then return to staring position repeat the same not reaching your left hand to the floor.


5. High Knees: 30 seconds 
Jump fast on the spot from one foot to the other, lifting your knees as high as possible, don’t land too hard on your foot land softly.

6. Plank hold: 30 seconds 
Start in forearm plank position. Make sure your elbows are on the ground directly underneath your shoulders. Keep your feet hip width apart and have a flat back and head in a neutral position. Do not forget to breathe while doing this.

Don’t rush through take longer rest if need these workouts are hard.