Everybody on the planet knows full well that exercise is damn good for them. But for some reason, they consistently fail to do enough of it.
Now don’t get me wrong – I certainly appreciate that life can get in the way. Things get busy, time becomes limited, and exercise is often (and unfortunately) the first thing to go.
But to be completely honest, this isn’t really good enough.
You owe it to yourself to keep active.
Exercising on the regular staves off disease, improves your cognition and brain health, and helps you manage your weight. It even ensures that you can function at a high level well into your golden years (whenever they may be).
In short, exercise is a must.
So the key question isn’t ‘should I exercise?’ but rather, ‘how can I get the benefits of exercise, with the smallest possible time commitment?’
Enter high intensity interval training (or HIIT, for short)
What is HIIT?
HIIT is a type of exercise that revolves around performing short periods of intense exercise, alternating with low intensity recovery periods.
Pretty simple really.
A HIIT session might have you on the rower for 30 seconds at a near maximal intensity, and then 60 seconds at a very low intensity. This protocol would then be repeated for a total of 10 or 20 minutes, giving you a solid workout in the process.
Just to be clear – these higher intensity periods are pretty tough. In fact, they have you working much harder than you would be if you chose to go for a long jog.
But that’s kind of the point.
Because you are working harder than you would under normal circumstances, a single HIIT session requires less time. So much so, that a typical HIIT session will only last about one third of the time of a traditional ‘low-intensity’ training session, and give you as much (if not more) benefit.
HIIT = lots of bang for your buck.
What are the benefits of HIIT?
As I have already alluded to above, HIIT offers you a myriad of benefits.
Firstly, it increases your energy expenditure during the session, and after the session is finished. This means it really helps with weight management.
It also helps lower blood pressure and blood sugar, and improve cardiovascular and metabolic health. This is important, as it lowers your chance of developing cardiovascular disease and diabetes – two of the most common chronic diseases in modern society.
HIIT also impacts mental health.
Last but not least, HIIT causes vast improvement in fitness, and in a very short amount of time. It is even more effective than more traditional forms of aerobic exercise . This means that if you want to get as fit as possible as quickly as possible, then this is a good place to start.
So, in summary, heaps of benefit with minimal time commitment.
How can I do HIIT?
You know that HIIT offers a very simple way of getting all the benefits of exercise, and in a very short amount of time. Now I want to touch on how you can implement it.
With this in mind, I have outlined a few of my favorite HIIT protocols below. You can simply select one of these, pick your favorite mode of exercise (whether it be running, on the bike, or on the rower), and go for barney!
- Protocol 1: 30 seconds at 75% maximal speed, followed by 30 seconds are 40% maximal speed, for a duration of 8 minutes. Rest for 4 minutes, and then repeat once more.
- Protocol 2: 15 seconds at 90% maximal speed, followed by 15 seconds completely stationary, for a duration of 8 minutes. Rest for 4 minutes, and then repeat once more.
- Protocol 3 60 seconds at 75% maximal speed, followed by 120 seconds are 50% maximal speed, for a duration of 24 minutes.
- Protocol 4: 30 seconds at 85% maximal speed, followed by 60 seconds are 40% maximal speed, for a duration of 24 minutes.
I should also touch on the fact that HIIT is quite demanding. Because of this, it really only needs to be completed 1-2 times per week.
Obviously you are more than welcome to perform other types of exercise around this (in fact, I would encourage it). As such, it makes the perfect supplement to your weight training sessions, and any longer duration aerobic activity that you might choose to do.
Take Home Message
HIIT offers a really simple way you can get some effective exercise into your routine, in the shortest amount of time possible. With this comes a number of potent health and fitness benefits, that may even outweigh those seen with traditional endurance training.
So give some of the protocols listed in this article a go and get back to us – we would love to hear how you went!