HIIT training has gained great popularity in recent years due to its multiple benefits and time efficiency. Below, we explain in detail what it is, how you can implement it in your daily routine and what its main advantages and disadvantages are. But first of all, what is a HIIT routine?
The HIIT routine, for its acronym in English (High-Intensity Interval Training), is a form of cardiovascular exercise that alternates between periods of high-intensity physical activity and periods of rest or low-intensity activity . The idea is to work at maximum capacity for short periods of time and then allow the body to partially recover before repeating the cycle.
As this is a high-intensity workout, the work intervals are very demanding and short , generally between 20 seconds and 1 minute, which means you will have to push yourself to the limit. Between the high intensity intervals, there are recovery periods that can be low intensity (like walking) or completely passive (complete rest). Once the rest period passes, you have to get back to work since the routine is made up of multiple cycles of work and rest. The total duration of a HIIT session can vary from 10 to 30 minutes.
Is this training methodology suitable for me? If you have any of these goals or purposes, the HIIT routine may be perfect for you:
- To increase the efficiency of training time: HIIT routines are designed to deliver a complete workout in a relatively short period of time, ideal for people with busy schedules .
- To improve cardiovascular capacity: The goal is to increase the ability of the heart and lungs to deliver oxygen to the muscles more efficiently during exercise.
- Promote calorie burning: HIIT seeks to maximize calorie burning in a short period of time both during and after exercise, due to the afterburning effect or EPOC (Excess Post-exercise Oxygen Consumption).
- Develop muscular endurance and strength: Intense exercises are designed to improve muscular endurance and strength through functional and explosive movements.
- Encourage variability and intensity in training: HIIT introduces variability into the exercise routine, which can help maintain the interest and motivation of the practitioner, in addition to providing different stimuli to the body.
- Improve anaerobic capacity: High-intensity training also seeks to increase the body's ability to work in conditions of low oxygen availability , thus improving anaerobic endurance.
HIIT exercise routines and chart
This type of training is very versatile and can be adapted to different fitness levels and personal goals. Here we leave you some HIIT exercise routines and tables that you can try, either in the gym or doing HIIT at home.
HIIT routine for beginners
Jumping Jacks
- Duration: 30 seconds
- Recovery: 30 seconds
- Repetitions: 5 times
Squats
- Duration: 30 seconds
- Recovery: 30 seconds
- Repetitions: 5 times
Mountain Climbers
- Duration: 30 seconds
- Recovery: 30 seconds
- Repetitions: 5 times
HIIT routine for intermediate level
Burpees
- Duration: 40 seconds
- Recovery: 20 seconds
- Repetitions: 5 times
Sprints in place
- Duration: 40 seconds
- Recovery: 20 seconds
- Repetitions: 5 times
Push-ups
- Duration: 40 seconds
- Recovery: 20 seconds
- Repetitions: 5 times
HIIT routine for advanced level
Box Jumps
- Duration: 50 seconds
- Recovery: 10 seconds
- Repetitions: 5 times
Pull-Ups
- Duration: 50 seconds
- Recovery: 10 seconds
- Repetitions: 5 times
Outdoor or treadmill sprints
- Duration: 50 seconds
- Recovery: 10 seconds
- Repetitions: 5 times
Advantages and Disadvantages of HIIT training
Like any type of training, HIIT has its pros and cons . It is essential to know both to decide if this type of exercise is right for you.
Advantages of HIIT training ✅
🟢 Time efficiency
HIIT is ideal for those with a busy schedule. With sessions of just 20 to 30 minutes , you can get benefits similar to those of an hour of moderate exercise.
🟢Calorie burning and fat loss
HIIT exercises are highly effective at burning calories in a short period of time . Plus, they help speed up your metabolism , meaning you'll continue burning calories even after you've finished your training session.
🟢 Cardiovascular improvement
This type of training significantly improves cardiovascular health. High-intensity intervals strengthen the heart and lungs faster than continuous, moderate-intensity exercises.
🟢 Increased resistance
Over time, HIIT workouts increase both aerobic and anaerobic endurance capacity , which improves performance in other types of exercise and sports activities.
🟢 Adaptability
You can perform HIIT exercises at home without needing special equipment . This type of training can be adapted to any fitness level and personal goal.
Disadvantages of HIIT training ❌
🔴 Risk of injury
Due to the high intensity of the exercises, there is a higher risk of injury, especially if they are not performed with proper technique . It is crucial to warm up well before starting and cool down after the session.
🔴 Extreme fatigue
HIIT workouts are very demanding and can lead to extreme fatigue if not managed correctly . It is important to listen to your body and not exceed your limits.
🔴 Not suitable for everyone
People with certain medical conditions or complete fitness beginners may find HIIT too demanding. It is advisable to consult with a health professional before starting this type of training.
🔴 Need for variety
Due to its intensity, it may be necessary to vary exercises and routines to avoid boredom and overtraining of certain muscle groups.
HIIT training is an excellent option for those looking to maximize results in a short period of time . It offers a number of benefits, from burning calories to improving cardiovascular endurance. However, it is important to approach this type of exercise with caution, especially if you are a beginner or have health problems.
If you decide to incorporate HIIT into your routine, make sure you do it with proper technique and following a logical progression. You can start with beginner routines and advance as you improve your physical condition. And most importantly, enjoy the process and the benefits that this type of training can offer you.
At Sportech Fitness, we offer you a wide range of equipment and accessories so you can carry out your HIIT exercises at home with maximum efficiency and comfort. Visit us and find out how we can help you achieve your fitness goals!