High Intensity Interval Training with Sonia
HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.
Typically, a HIIT workout will range from 10 to 30 minutes in duration. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.
For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance. This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout. The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising. Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.
Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits. You can burn calories quickly using HIIT. One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.
In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were. Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions. This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising.
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