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What Is High-Intensity Interval Training (HIIT)?
HIIT is a series of exercises with full effort for short bursts of 30 to 60 seconds, followed with shorter period of rest.
Typically, a HIIT workout can range from 10 to 30 minutes in duration.
What are the major health benefits of doing a HIIT workout?
- You will burn more calories
- Your metabolic rate will be higher for hours after you have finished exercising
- You can lose visceral fat even with a much smaller time commitment
- Your oxygen consumption and blood flow can be improved
- Your blood pressure, blood sugar and heart rate can be reduced
Below are some examples of HIIT workouts:
- Stationary bike: Pedal as hard and fast as possible for 30 seconds.
Then, pedal at a slow, easy pace for two to four minutes.
Repeat this pattern for 15 to 30 minutes
- Squat jumps: Do squats as quickly as possible for 30 to 90 seconds.
Then walk for 30 to 90 seconds.
Repeat this pattern for 10 to 20 minutes
- Sprint: Run as fast as you can for 1 to 2 minutes.
Then Jog for 3 minutes
Repeat this pattern for 15 to 30 minutes
References:
https://www.healthline.com/nutrition/benefits-of-hiit
https://www.insider.com/benefits-of-hiit