What Is High Intensity Interval Training?

HIIT stands for High-Intensity Interval Training. If you are doing your workouts regularly, it wouldn’t be a new terminology for you. But most of the people who are either non-regular or beginners, it may be something new. Exercises are meant for toning the muscles and burning the fats, ultimately improving the fitness and strength.

Majority of exercises need quite reasonable time for completion of daily sessions, lasting for hours. The HIIT or the High-Intensity Interval Training is a way of doing aerobic exercises in a very short span of time with quick intervals; yet very effective on burning fats and toning muscles.


One session of the HIIT is done within a span of just 5-30 minutes with quick and short intervals. Due to its limited time requirement, the HIIT is gaining popularity in all age groups. But one most important factor in HIIT is the fact that some people may not be able to do it for certain reasons, which will be explained later in this article.

Here we will guide you about what is High-Intensity Interval Training?

What Is The Role Of HIIT In Cardiovascular Training?

Many aerobic exercises can be done in HIIT, such as weight lifting, running etc. Cardiovascular Training is a good example of HIIT. Normal Cardiovascular Training is very a common set of exercises which may involve long hours of running or jogging and cycling. But when it comes to the time constraints, you need a better option to get similar benefits in a very little time; Cardiovascular Training through HIIT comes to your rescue.

Doing the cardio exercises with high intensities enables you to burn more fats. It also gives more resistance and provides strength to your heart, making it healthier. So, when you do cardiovascular workouts with higher intensities you get more benefit in just a few minutes (less than half an hour) as compared to long hours of normal cardio training.

HIIT In Cardiovascular Training

Cardiovascular training through HIIT also has an afterburn effect. Since the training is done in higher intensities with quick intervals, the impact of this training remains effective even after you have finished your training; thus your body keeps on burning the calories even after completion of exercises.

This phenomenon is also known as “EPOC” (Excess Post-exercise Oxygen consumption). Through enhanced metabolism, this period may go up to 24 hours after completion of your workout session with HIIT.

Manage Your HIIT Sessions

HIIT sessions are of different types and styles. It mainly depends on the goals you want to achieve with HIIT. Most common session of HIIT is 30-60 seconds of high-intensity training with two minutes of rest or interval. Means, if you are doing running, take a sprint for 30-60 seconds and then get back to normal walk for 2 minutes and repeat the same several times within a short span of time, say for half an hour.

A similar pattern may also be adopted in the gym training with equipment. However, it is advisable to get the help of the professional trainers in the gym, while doing HIIT with equipment. This is very important to avoid any possible injuries and adverse effect on your body. It is also important to keep you motivated, otherwise, there is every possibility that you may lose your interest.

HIIT Sessions

As said in the beginning of this article, due to very high impact on the body, HIIT sessions may not be feasible for all persons, especially for the people who do not possess a minimum fitness level. So, if you are one of those, don’t go for HIIT; rather get yourself prepared for it, first.

To prepare yourself for HIIT start with a sprint for 60 seconds and then keep walking for two minutes in normal speed; repeat for few times. You will feel the difference in just a week’s time. Once you are acquainted with it, you may enter into the regular phase of HIIT sessions.

Advantages Of HIIT

  • Keep your heart healthier and stronger.
  • Useful for weight reduction.
  • Good for aerobic and anaerobic fitness.
  •  Improves overall fitness level of your body.
  • Useful for burning calories.
  • Helpful to reduce fats in various parts of the body, while preserving the muscle mass.
  • HIIT can be modified for all age groups and for all types of training and sports.
Advantages of HIIT

Disadvantages Of HIIT

  • Not recommended for people who have not done regular exercises for quite some time.
  • Not good for people having low fitness level.
  • Minimum fitness level to start HIIT is a basic aerobic training for at least 3 days a week for around one hour. Once you are acquainted with this, you can enter into regular HIIT sessions.
  • Not recommended for the people who are beginners in regular workouts.

Combine Your Workouts With HIIT

HIIT can be combined with your regular workouts to give optimum results. To begin with, you may add two HIIT workouts per week along with your regular exercise plans. Once you are comfortable with this arrangement, you may increase the HIITs.

As with all exercises, be consistent and pay attention to your diet plan, to get desired results.

If you like my article about ‘What is High-Intensity Interval Training?‘ and if you’re interested in reading more related articles you may visit the ‘Fitness’ category. Please leave a comment below that how much you find this article helpful. You may also hit your queries in the comment section below if any.


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