![]() Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. 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. moderate-intensity continuous training on body composition in overweight and obese adults: A systematic review and meta-analysis. The effects of high-intensity interval training vs. much longer than anyone could sprint at once.”Īnd, when HIIT is done correctly (and paired with a solid nutrition plan), you can blast belly fat and improve heart health. So, if you performed ten 30-second sprints, you’ll sprint for a total of five minutes. “By adding rest periods and then going back, it allows you to cumulatively sprint for a longer period of time. “Think of it this way: If I were to have you sprint as far as you could for as long as you could, how long would you last? One minute, two minutes, three minutes?” asks Thurman. Plus, you’ll simply be able to do more during those sweat sessions. This is a phenomenon known as EPOC, or excess post-exercise oxygen consumption. This means you’ll burn fat at a faster rate, utilize energy better during workouts, and continue to burn calories long after your workout is done. “Research shows that intervals can repair your metabolism by reducing inflammation, forcing the body to improve its ability to use and burn energy,” says Thurman. The first benefit everyone talks about is, of course, the fat burning. So the idea of being able to work out for such a short amount of time and get results, rather than slogging away on the treadmill for a longer time, sounds like a no-brainer. We all want the fastest, most efficient way to get in shape so we can do other awesome things with our lives. Most people aren’t used to pushing themselves as hard as is necessary for HIIT, especially for a HIIT workout that’s as short as 7 or 10 minutes, because it’s extremely uncomfortable. We hate to be so blunt, but that’s the truth. Which means that if you’re able to go for even one second longer - or pencil in another HIIT session tomorrow - you probably didn’t go hard enough. So if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse. “True HIIT is like sprinting, and it should make you feel like your gas tank is completely empty,” Wong says. The key, he says, is to go at your maximum effort during the sprints.Ī lot of studies that show the benefits of extremely intense, short bouts of exercise are a result of people working at their give-it-all-you-got effort, says Dalton Wong, certified personal trainer and author of “The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day.” “You can train in a 1:1 work-to-rest ratio (sprint for 30 seconds, rest for 30), a 1:2 ratio (sprint for 30 seconds, rest for 1 minute), a 1:3 ratio (sprint for 30 seconds, rest for 1.5 minutes), and so forth.” “The idea is to elevate your heart rate for a brief period, followed by resting for a given period,” Thurman explains. We know - it’s not what you want to hear.īut these super-quick routines were created so you could perform your chosen form of cardio at maximum effort, says Joey Thurman, certified personal trainer and author of “365 Health and Fitness Hacks That Could Save Your Life.” And if you’re able to actually bust out that level of intensity five, six, or seven days per week, you’re likely doing it wrong. HIIT, or high-intensity interval training, wasn’t meant to be done every day. What is high-intensity interval training? ![]()
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