Want to give high intensity interval training (HIIT) training a go but not sure where to start? Or maybe you're not quite sure what it actually is? Well, look no further. Here's all you need to know about it and how to get started need to get started.
What does high intensity interval training (HIIT) mean?
What are the 3 stages of HIIT?
Warm-up
Take the time to warm up your entire body before hitting the main workout. This will help to prevent injury and prepare your body for the workout.
Try skipping, biking, or using a treadmill for 5-10 minutes, gradually increasing the speed each minute until you're working at around a 5-6 out of 10. Also include some dynamic stretches, working down the body and holding each movement for 30 seconds.
Workout/Intervals
Once you're warmed up, it's time to take on your workout. HIIT follows an interval-based principle of work vs rest, with the main aim of getting your heart rate up to 90% of your maximum during the working phase.
- Interval timing: You can choose your work vs rest ratio based on your fitness level, eg 1:1 (30 seconds rest vs 30 seconds work) or 1:2 (30 seconds rest vs 60 seconds work). As you get fitter, you can reduce the rest or increase the work period.
- Exercises: Mix up your workout by trying different exercises. You can use cardio equipment like a treadmill, exercise bike, or stair climber, or try a circuit-based approach with a combination of bodyweight exercises and some dumbbells or kettlebells for extra resistance. High-impact movements like burpees, man makers, and mountain climbers will really get your heart rate up too.
Cool-down
It's important to cool down after working out to ensure your body can recover efficiently and prevent injury, tightness, or strains. Reduce your heart rate by biking or using a treadmill for 5-10 minutes at a steady pace of 5-6 out of 10. Then, follow it up with some static stretches, working down the body and holding each movement for 30 seconds.
