Want Just The Best Of Our Best?

GET OUR FAVORITE STORIES IN YOUR INBOX!

Connect With Facebook

High Intensity Interval Training (HIIT): The 10-Minute Workout That Works
High Intensity Interval Training (HIIT): The 10-Minute Workout That Works

High Intensity Interval Training (HIIT): The 10-Minute Workout That Works

HIIT
Photo Credits: Huffington Post

We are all looking for the quickest way to get in the best shape possible, but most ‘get fit quick’ workouts are not that effective. However, High-Intensity Interval Training (HIIT) is proven to work-and has nearly miraculous results.

Let’s start with the basics. HIIT is exactly what its name says – bursts of intense cardio followed by equal or longer periods of rest. There are multiple forms of HIIT workouts, some even involve using free weights, but all workouts share common results: improved fitness, lowered risk for cardiovascular disease, weight loss, skeletal muscle strengthening and better blood sugar moderation. HIIT is equally as effective as longer periods of exercise, such as cycling, swimming or running.

“We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise,” Todd Astorino, a professor of Kinesiology at California State University, San Marcos, who has published more than a dozen study papers on HIIT, told Time.

A minute of HIIT performed three days a week for six weeks significantly improved blood sugar scores and aerobic capacity, in one study conducted on a group of healthy but sedentary people. The participants went “all-out” on a stationary bike for 10-to-20-second intervals and then rested for a couple of minutes in between. All told, the entire workout was only 10 minutes long. The health benefits are not limited to the young and fit either, as one review study showed that HIIT could nearly double cardiorespiratory fitness in people with heart disease, compared to longer stretches of moderate-intensity running.

It works because your heart cannot pump enough blood around your body during intense workouts. As a result of the lack of oxygen delivered to your muscles, a gene that increases the growth of mitochondria is activated. This triggers all sorts of biological changes throughout your body. Normally this can only be achieved with long stretches of cardio, but HIIT tricks the body to turn on those genes.

Best of all? It’s totally safe. Time reports that Ulrik Wisløff, an HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology, and his colleagues “analyzed nearly 50,000 hours of HIIT data collected from cardiovascular disease patients in Norway. In seven years of data, he turned up just two instances of (non-fatal) cardiac arrest.”

However, Wisløff did warn that “people with unstable angina or serious heart issues should speak with their doctor first.”

Now that you understand what HIIT does, and know that it’s safe you’re probably wondering what types of exercise can you do. We’ve got you covered.

SPRINT INTERVAL TRAINING
Warm up with a slow jog or a nice-paced walk. Then sprint as fast as you can for 30 seconds, then slow to a walk or a light jog for four minutes. That’s a set, and you’ll want to repeat that about four to six times. You can increase the workout by lowering the recovery time between sets to two minutes, but start off slow and ease yourself into a more intense workout.

SPIDER SQUAT

Stand with your feet hip-width apart and your arms flat against your side. Squat while you reach for the floor. Hold that position and rotate 45 degrees to the left, then to the center, and finally to the right. When you’re back to center you’ve completed the set. Do as many of those as you can in 20 seconds, then rest for 30 seconds and repeat.

TUCK JUMP

Spread your feet hip-width, keeping your hands in front of your chest, but your arms bent out to the side. Then you jump as high as you can, tucking your knees up towards your chest. Land in the same position in which you began. Once again, you’ll do as many of those as you can in 20 seconds, then rest for 30 seconds and repeat.

Tags: ,
by
Previous Post Next Post

Join the Discussion

Facebook

Disqus

Get Your Daily Dose!

Connect With Facebook

More From FITNESS

Advertisement

Featured

Watermelon Popsicle Recipe
FAMILY FEATURED LIFESTYLE SNACKS TIPS

Celebrate The Last Day Of Summer With These Watermelon Popsicles

It’s officially the last day of summer, and to be honest, we’re not sure how to feel about it. On the one side, we’re going to miss the sunny summer…

| September 21, 2017
Naps
FEATURED HEALTH & WELLNESS LIFESTYLE TIPS

Here’s Why You Need To Be Taking More Naps

Naps are great! We like to think of them of a “pre-sleep” sleep – like an appetizer if you will. During finals week, naps were a life saver. They would…

| September 21, 2017
Guacamole Recipe
COOKING FEATURED FOOD GUILTY PLEASURES RECIPES SNACKS

You’ve Never Had Guacamole Like This Before

In the midst of summertime barbecues and get-togethers, the feeling you get when you stumble upon a perfect bowl of fresh guacamole is definitely a culinary highlight of the season. There…

| September 21, 2017
ReGrained
FEATURED GUILTY PLEASURES LIFESTYLE ON THE GO SNACKS TIPS

You Can Now Eat Beer With ReGrained Bars

Love craft beer? We know, us too. No one says you can’t be a Rosé lady and beer gal all at once. Something about that delicious, hoppy taste is so…

| September 20, 2017
Rpsefield Watches
FASHION FEATURED SHOPPING STYLING TIPS TRENDS

The One Accessory You’ll Want To Add To Your Fall Wardrobe

Our latest accessory obsession has been the watch, for its timelessness (no pun intended), versatility and simplicity. With smart phones and other forms of technology filling our pockets and ultimately…

| September 19, 2017
Leggings Working Out
BRANDS & DESIGNERS FASHION FEATURED FITNESS SHOPPING STYLING TIPS TRENDS

5 Leggings For Your Workout Routine And Beyond

Nowadays, workout apparel and streetwear blend together, with one sometimes synonymous with the other. However, not all workout apparel is necessarily made for beyond the gym. In other words, some…

| September 19, 2017

Advertisement

Recent

Best Denim Jacket
FASHION SHOPPING STYLING TIPS TRENDS

The Perfect Denim Jacket For You

According to the big Levi’s ad on the side of a bus driving in downtown San Francisco, it is the 55th anniversary of the denim jacket. Pretty sure that it…

| September 26, 2017
Apple Crisp
COOKING FAMILY FOOD GLUTEN FREE GUILTY PLEASURES KIDS RECIPES SNACKS

This Quick & Easy Gluten-Free Apple Crisp Is A Dessert Game Changer

One of the best things about the summer ending and fall beginning is that apple season has arrived! With so many glorious types of apples ripening to perfection right now,…

| September 25, 2017
Girls Night Out
DRINKS GUILTY PLEASURES HEALTH & WELLNESS LIFESTYLE TIPS

The Health Benefits Of Drinking Wine

Does anything taste better on a Monday afternoon than a glass of wine? We don’t think so! You’re stressed, you have the whole (work) week ahead of you, and you’re…

| September 25, 2017
Earth Tu Face
BEAUTY CLEAN BEAUTY FRAGRANCE MAKEUP SHOPPING SKINCARE

Earth Tu Face Is The Ethical Beauty Company You Should Try

Now more than ever, we have a responsibility to be thoughtful about what we put on our skin and what brands we support. It isn’t enough to just provide vegan…

| September 25, 2017
Fall Cheese Trends
FOOD GUILTY PLEASURES RECIPES

5 Times The Internet Proved That Cheese Is The Only Food That Matters

It’s officially the fall! You know what means? This is the official unofficial kickoff to the holiday season. Here in the States, fall is a tumbleweed of first Halloween then…

| September 25, 2017
Primal Kitchen
BEAUTY GLUTEN FREE GUILTY PLEASURES HAIR HEALTH & WELLNESS LIFESTYLE SNACKS TIPS

Can Eating Coconut Cashew Bars Make Your Hair Shinier?

THE FIRST 5 PEOPLE TO LEAVE A COMMENT BELOW TELLING US WHY YOU LOVE THIS PRODUCT WILL GET GET A CARE PACKAGE COURTESY OF PRIMAL KITCHEN! We are always on the…

| September 25, 2017
14 Shares