What is HIIT? High intensity interval training (HIIT) is a form of exercise that alternates between intense bursts of physical activity and periods of recovery.
It can be as simple as alternating jogging with walking, or doing 20 seconds on the rowing machine followed by 40 seconds off. The idea behind high-intensity training is to give your body an intense workout so it will react by increasing its metabolism and burning more calories for up to 36 hours after the intense workout. With this type of exercise, you don’t need to spend hours at the gym: typically just 10 minutes twice a day may produce dramatic results.
But before you jump into any new fitness routine, there are some things you should know about how to start HIIT safely and effectively:
1. Don’t overdo it.
Just because HIIT is intense doesn’t mean you should do too much, too soon. Start with a lower intensity and work your way up to higher levels as your body adapts.
When you’re starting HIIT, it’s important to ease your way into it. Start with just a few minutes of intervals and work your way up as your body gets used to the intensity.
2. Don’t forget to warm up.
A good warm-up is key to avoiding injury and getting the most out of your workout. Warm up your muscles with some light cardio and dynamic stretching.
A good warm-up is important before any type of workout, but it’s especially important before high intensity interval training. Make sure to do some light cardio to get your heart rate up and dynamic stretching to warm up your muscles.
3. Don’t forget to cool down.
Just like with a warm-up, a good cool-down is essential for preventing injuries and helping your body recover. Cool down with some lighter cardio and static stretching.
A good cool-down is important after any type of workout, but it’s especially important after high intensity interval training. Make sure to do some light cardio to help your body recover and static stretching to relax your muscles.
4. Don’t forget to hydrate.
HIIT is intense, so it’s important to keep yourself hydrated throughout your workout. For every 20 minutes you spend doing HIIT, drink 17 ounces of water or a sports drink.
When you’re doing high intensity interval training, it’s important to stay hydrated throughout the workout. Drink about 17 oz of water for every 20 minutes you spend working out.
5. Don’t forget to eat.
Your body needs the energy to power through those intense intervals, so don’t skip meals before your workout.
It’s important to eat a healthy breakfast within an hour of your workout if you plan on doing high intensity interval training first thing in the morning. If you do it at another part of the day, make sure to have a healthy snack
HIIT can be a demanding workout, so you need to make sure you’re fueling your body properly before and after your workout. Eat a balanced diet with plenty of protein and carbohydrates.
When you’re doing HIIT, it’s important to fuel your body properly. Eat a balanced diet with plenty of protein and carbohydrates to help your body recover from your workout.
6. Don’t forget to rest.
Your body needs time to recover between HIIT workouts, so don’t do them every day. Give yourself at least one day of rest between workouts.
Rest is just as important as working out when you’re doing HIIT. Take at least one day of rest between workouts so your body can recover properly.
7. Don’t be afraid to modify.
Not all exercises are appropriate for beginners, so don’t be afraid to modify the exercises as needed. Start with basic exercises and work your way up to more challenging ones.
When you’re starting HIIT, it’s important to start with basic exercises and work your way up as your body gets used to the intensity.
8. Don’t be discouraged if you can’t keep up with the more experienced exercisers.
Just because they’re faster or doing more reps doesn’t mean you’re doing it wrong. Take your time and focus on your own performance.
9. Don’t give up.
HIIT can be tough, but don’t give up if you can’t keep up with the more experienced exercisers.
HIIT can be tough, but don’t give up if you’re struggling to keep up with the more experienced people in your HIIT class or workout session. Everyone starts somewhere and nobody is expected to master high intensity interval training on their first day.