This acronym stands for as many reps as possible. There are several ways you can program a workout: 1. Cool down with this 10-minute stretching routine. HIIT involves periods of work followed by periods of rest. If you can only commit 15 minutes for a workout, HIIT is the best option for you. One of the key benefits of HIIT is its time-efficiency. As such, HIIT is an ideal workout for people looking to lose fat and build or preserve muscle. The highest numbers I saw in the research ranged from 240 to 360 calories for a 20-minute bodyweight HIIT workout in male subjects. The more muscle you can preserve, the more metabolically active you are. Participants going through a 16 minute HIIT cycling session (1 minute work, 1 minute rest) on average burned 209 calories. Repeat two or three times for a longer workout. Similarly, a study on mostly male subjects found similar results. 7-Minute HIIT WorkoutĮquipment needed: wall and a chair, bench, or boxĭirections: After a five-minute warmup, complete each of the exercises below for 30 seconds with a 10-second rest in between moves.
Keeping the intensity up - and the rest periods short - is key, so keep reading to learn the moves and then get going! Most of these are bodyweight moves, but you'll also need a mat, a wall, and a chair, bench, or box for a few of the moves. Repeat the circuit if you'd like a longer workout. The ACSM's sample HIIT workout includes these 12 exercises, which should be done at an intensity of eight on a scale of one to 10 each exercise lasts 30 seconds, with a 10-second rest in between. However, the gain in muscle mass is primarily in the muscles being used the most, often. How much less? Try just seven minutes total. In addition to helping with fat loss, HIIT could help increase muscle mass in certain people (18, 19, 20). Maintenance training workouts use longer work intervals and slightly shorter rests to increase your body’s ability to sustain exercise at high intensity, using both your aerobic and anaerobic systems. And your HIIT workout doesn't need to be long at all! A study published in the American College of Sports Medicine's (ACSM) Health and Fitness Journal found that a few minutes of training at almost your max can accomplish decreasing body fat and increasing muscular fitness in less time than a traditional workout. Endurance HIIT Workout To Improve Your 5K Time. A 2015 study showed that HIIT training can also burn 25 to 30 percent more calories than the other forms of exercise. While it may feel uncomfortable to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT workouts save time, improve cardiovascular health, and benefit mental health.
Image Source: POPSUGAR Photography / Sam KangĪ high-intensity interval training (HIIT) workout mixes shorts bursts of activity with even shorter rest periods.
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