High Intensity Interval Training (HIIT)

High-Intensity Interval Training, HIIT, is probably the most time-efficient exercise program, but it also may be the most beneficial for overall health and longevity.

What is high-intensity interval training and what are the benefits?

  • HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods.

  • There are many variations that can be implemented.

  • HIIT is highly variable and can be modified to fit my time availability and exercise preferences.

  • The high-intensity intervals should be vigorous enough to elevate my heart rate and should be challenging to complete.

  • HIIT has been shown to produce health benefits similar to twice as much moderate-intensity exercise.

  • HIIT will burn more calories in a shorter amount of time compared to traditional exercise.

  • My metabolic rate will remain higher for hours after HIIT exercise.

  • HIIT improves oxygen consumption similar to endurance training, but in a shorter amount of time.

  • HIIT may improve insulin resistance better than traditional exercise.

  • HIIT will lower body fat and improve heart rate and blood pressure.

  • HIIT will increase the flexibility and elasticity of arteries.

  • HIIT can increase VO2 max.

  • HIIT can boost endurance.

  • HIIT is more sustainable long term because it takes less time.

  • HIIT does not require a gym or any equipment.

  • HIIT has anti-aging benefits at the cellular level by improving mitochondrial function, increasing telomerase (which elongates telomeres), and reducing p53 expression (which has a role in premature aging and tumor growth).

  • Other touted benefits include firmer skin (less wrinkles), increased energy, improved muscle tone, and improved libido.

  • HIIT can control ghrelin (the hunger hormone) and leptin (the starvation hormone) helping me control my appetite better and decrease weight gain.

  • HIIT is a metabolism booster.

  • HIIT helps to build muscle.

  • HIIT triggers EPOC - excess post exercise oxygen consumption which leads to burning fat even after you are done working out.

Key variables to consider in order to make HIIT workouts as effective as possible

  • Spend as much time in my “intense zone” as possible. I am in my “intense zone” when I am giving at least 9/10 effort.

  • Spend less time in my rest and recover interval as I build stamina.

  • Maximize the number of reps I perform during the intense interval.

  • Maximize the number of HIIT intervals I perform in a workout.

  • Don’t perform a HIIT workout more than 3 times per week. Allow for adequate recovery.

Examples of HIIT exercises and workouts

  • Sprints - 20 seconds of intense work followed by 40 seconds of recovery. Complete 10 - 15 intervals. Warm up and cool down with a light jog.

  • Cycling - 20 seconds of intense work followed by 10 seconds of recovery. Complete 10-20 intervals. Warm up and cool down with easy cycling.

  • Circuit Training - choose 4 exercises. Perform 10 reps of each exercise, then perform 15 reps of each exercise, then perform 20 reps of each exercise. Do not take any breaks. Examples of exercises to choose from include:

    • Burpees

    • Mountain Climbers

    • Jumping Jacks

    • Alternating Lunges

    • Pushups

    • Kettlebell Swings

    • Bodyweight Rows

    • Squats

    • Jumping Rope

    • Running in Place

    • High Knees

    • Jumping Lunges

    • Planks

    • Butt Kicks

    • jump Squats

    • Forearm Plank

    • Lateral Plank Walk

    • Flutter Kicks

    • Star Jumps

    • Bicycle Crunches

    • Russian Twist

    • Hanging Knee Raises

    • Battle Ropes

    • Hill Sprints

    • Stairs

    • Pullups

    • Jump Rope

    • Dips

  • Timed Circuit Training - Choose any number of exercises. Perform one exercise at an intense level for 20 seconds, then rest for 10 seconds. Then move on to the next exercise without a break and continue through all the exercises I have selected. This completes one circuit. Rest for 2 minutes and then go through the entire circuit two more times.

  • A good website that demonstrates how to perform many of these exercises is https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room

Tabata

Tabata is a specific form of HIIT that is very effective. I choose an exercise and go full intensity for 20 seconds, followed by 10 seconds of recovery. Then repeat it three more times. This rotation will take 2 minutes to complete. Rest for 1 minute, then do a 2 minute rotation with the next exercise, continuing the cycle for as many exercises as I want.

Dangers of overtraining including chronic long-distance aerobic activity

  • Aerobic work causes oxidative stress. A little is a good thing. Too much can be a bad thing.

  • The heart pumps 25-30 quarts of blood per minute while running (up from 5 quarts per minute while resting). This can overstretch the heart and tear muscle fibers. Up to 30% of those who finish marathons have elevated troponin markers, which is a marker for heart damage.

  • Too much “wear and tear” on the body, including the joints and the heart. One study showed a shorter lifespan in high mileage runners.

HealthChris JohnsonWorkoutComment