When it comes to getting the most bang for your buck with fitness activities, HIIT or High-Intensity Interval Training, hands down is the winner. HIIT workouts are easy to find on YouTube but unfortunately, many of them are not correct in the time-on and time-off. I frequently see videos marked at HIIT workouts in which “time on” is 20 seconds. Many of these are doing pure strength moves for time on. “Time off” is often inadequately short at 15 or 20 seconds. Some of these workouts are exceedingly long at +30 minutes. The examples I’ve given result in increased oxidative stress. You’ll be able to do the workouts but will get to a point in which you feel the need to take off several days of working out to “recover.”
HITT INTERVALS
-Time on should be very short, 8-12 seconds.
-Time off should be longer, 30 seconds minimum.
-Time off should be extended until you are adequately rested. If you need 1:30 off, you need 1:30 off. Time off is likely to increase the further into the rep sequences you are. If you are doing sprints, take off should be as much time as you need until you feel ready to go again.
-Do not do low ratios with the time (1:1, 1:2, or even 1:3) if you feel you need more time off.
-Rep sequences should be 6-10 per workout.
-Time of the work out should be no more than 20 minutes.
-Twice a week is better than once.
HIIT MOVES
You can do almost any move as long as it is done very fast with maximum effort. I like to do:
-sprints
-fast feet
-sprint in place with high knees
-squat jacks
-star jacks
-Mary-Catherines
-squat jumps high and low
-squat jumps legs wide and legs together
-Single-foot hops
-vertical jumps
-step-ups
Benefits of HIIT
-Increases and maintains muscle mass better than other workouts
-Increased executive function (cognitive) by increased BDNF and IGF
-Antiinflammatory
-Less time, less effort (get the same benefits of 150 minutes per week of moderate-intensity)
-Improves mitochondrial function
-Increased exercise adherence
-Lowers abdominal fat, subcutaneous fat, BMI
-Lowers the risk of T2DM
-In diabetics, improves glycemic control and pancreatic beta cell function
-Reduces blood pressure
-Improves cholesterol profiles
Potential Problems with HIIT
-Increased oxidative stress
-Cardiac, if not fit enough to do
-Injury risk (as with all fitness activities)
As with any fitness activity, it is best to warm up with light stretching for 2-5 minutes at the beginning of the workout and stretch cool down for 2-5 minutes at the end of the workout. Free interval fitness timer apps are available that let you program your workouts. Get to it!
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