HIIT Cardio, Save Time, Get Results
HIIT stands for High Intensity Interval Training. Please pay attention to all four words.
High – as in not low, or in contrast to low.
Intensity – a measure of how hard you are working.
Intervals – there will be periods of high intensity when you are working extremely hard and low intensity when you are working at a less rigorous level.
Training – to me the word implies focus. You have a direction and a purpose. This is not simply part of a workout, it is a focused session building and progressing toward a specific goal, in this case fat loss.
The problem is people often get the idea that you need to slave away for hours on a treadmill to lose fat. This is simply not the case. As I addressed in an earlier blog, normal cardio is not the best way to lose fat. You should be lifting weights and making dietary adjustments to lose fat. If you do need that extra boost for fat loss, you should consider adding in HIIT cardio.
What are good ways to do HIIT cardio?
I personally like the stationary bike, stairmaster or row machine. I find elliptical machines awkward and often they are not as readily available. Treadmills can work if you are working with a high quality one, but I do not like the constant impact on the joints with a lower quality treadmill. * Please see bottom of the article for a resource to find the right machine for you! *
If you do not have access to these machines, there are two free weight options I enjoy. First, and easiest, is Kettlebell Swings, which can also be done with a dumbbell. Second, is barbell complexes which will be the subject of a future blog.
How intense is “high intensity”?
Near 100% maximal effort; your child is drowning, the zombies are coming or whatever situation you can imagine that motivates you.
What are the intervals?
The period of high intensity should be at least 10 seconds, but in my opinion, no longer than 30 seconds. The longer the duration of the high intensity period the less likely you are going to operate at near maximal intensity. You may perceive that you are, but in reality you are holding back and pacing yourself. If you see advertisements for 30 minute HIIT workouts, just walk away. It is moderate intensity cardio, you simply cannot maintain a high intensity off and on for 30 minutes.
The low intensity interval should be 30 to 50 seconds. Enough for your heart rate to slightly recover but you will not be recovered 100 percent. The low intensity period can be active rest where you still are working but at a light pace or it can be full rest. Progress gradually into HIIT. When you are first starting, let your low intensity interval be complete rest, as you get more experienced; begin to add in the active rest where you keep moving.
How many intervals do I do?
Not many. If you are brand new to HIIT, I really want you to learn the idea of giving near 100% effort. To do this, we need to keep the total intervals low, I like three to start.
Again, think about progressing gradually into HIIT. Three intervals is a great place to start, but over time you can build up. Personally, I do not think more than 10 are necessary. Once again, if your HIIT training session goes too long, you should be asking yourself, am I actually putting forth maximal effort?
So am I telling you that doing just 3 to 10 minutes of HIIT training is beneficial?
Yes, immensely. You will improve your heart and lungs capacity, condition your body to handle lactic acid better, improve mental toughness and increase your metabolism outside the gym. This will help you lose fat.
For those who swear by the treadmill, row machine or exercise bike, it's important to ensure you're using a model that can keep up with the intensity of a HIIT workout. You can check out the articles below for more information to select the best cardio equipment for your budget and skill level:
