Introduction to HIIT
High-Intensity Interval Training (HIIT) is a dynamic workout that moves between intense activity and short recovery time. There are a number of benefits to this style of working out, including weight loss, muscle building, and improved cardiovascular health. Whether your goal is fat loss, muscle building, or enhancing endurance, HIIT can be your next best workout method to help you meet your fitness goals. Let’s take a closer look at HIIT, and explore all the basic questions so you can get started today!
What is HIIT?
HIIT is a combination of high-intensity work followed by rest or low-intensity periods.It differs from other cardio exercises because your standard cardio is all about maintaining a steady pace. HIIT on the other hand, pushes your body to its limits during your work intervals and gives you that recovery time during rest periods. This method makes it incredibly effective for burning calories, building endurance, and improving metabolic health.
How Often Should You Do HIIT?
How often you decide to incorporate HIIT into your fitness schedule depends on your fitness level and your fitness goals. With that in mind, here’s our top recommendation to get started:
- Beginners: Start with 2-3 sessions per week to allow your body to adapt and recover. For example, alternate HIIT days with active recovery (ie jogging/swimming/yoga) or rest days.
So, a sample schedule would look something like: HIIT on Monday, Wednesday, Friday with active recovery on Tuesday and Thursday.
- Intermediate to Advanced: Gradually increase to 4-5 sessions per week, ensuring adequate rest to avoid burnout and injuries.
A sample schedule for intermediate to advanced would be something like, HIIT on Monday, Wednesday, Friday, Sunday with strength training on Tuesday and Thursday.
Enhance your workout and recovery with CW-X Compression Gear. Explore our collection of Men’s Compression Tight and Women’s Compression Tight here!
HIIT for Different Fitness Levels
Your HIIT level will determine your workout schedule and what exercises you elect for your workout. Here are our top suggestions for each level:
-
Beginners: Start with low-impact exercises, shorter durations, and longer rest periods. For example:
- 20 seconds of jumping jacks, 40 seconds rest by jogging in place (repeat 5 times).
-
Intermediate: Incorporate moderate-intensity exercises with slightly extended workout durations. Incorporate shorter rest periods than beginners. For example:
- 30 seconds of mountain climbers/push-ups, 20 seconds rest by jogging in place or stretching(repeat 6-8 times).
-
Advanced: Push beyond your limit with high-intensity exercises and shorter rest periods to continue burning fat and calorea. Example:
- 40 seconds of burpees/side planks/reverse lunges, 10 seconds rest waiting for your heart rate to go down (repeat 10 times).
Does HIIT Build Muscle?
If building muscle is your top priority, then HIIT is probably not going to be the main character of your weekly workout. HIIT can contribute to muscle endurance and toning through bodyweight exercises or resistance HIIT variations, however its main benefits include cardiovascular fitness and burning fat.
If you still want to incorporate HIIT into your routine, consider mixing it with weightlifting and other strength training exercises.
How Long Should HIIT Workouts Be?
Typically, HIIT workouts go for 15–30 minutes, which is why they’re so attractive to those of us who have plenty of other tasks to tackle in our day. These workouts are shorter but more intense so you can burn fat. Ultimately the duration depends on your goals. For example:
- Quick Fat Burn: 15-minute sessions with high effort.
- Conditioning: 25-30 minutes with moderate intensity.
Is HIIT Good for Weight Loss?
HIIT is famous for how effective it is for weight loss because it works at burning those calories during and after workouts. It also boosts your metabolic rate post-workout (EPOC effect). For best results, pair HIIT with strength training and a balanced diet. What we eat should always go hand-in-hand with our workout routine for best results.
Does HIIT Burn Fat?
Now we’re talking. HIIT promotes fat loss through intense bursts of effort that target stored body fat. HIIT is effective for targeting stubborn fat and increasing your metabolic rate. It will help you burn fat faster during other activities as well, like playing sports. It’s a win-win in our books.
Don’t forget to wear your favorite CW-X Endurance Generator Joint & Muscle Support Compression Short during your HIIT session. These shorts combine compression with the benefits of kinesiology tape and offer unparalleled support to muscles and joints during high endurance activity.
How to Choose the Right HIIT Routine for Your Level
Selecting the right routine depends on your fitness level. Though the exercises can be short and sweet, if you choose the wrong routine for yourself you can burn out faster or cause injury (and nobody wants that). Here’s how to choose the right routine for your level:
- Beginners: Focus on simple exercises like squats, lunges, or jumping jacks in shorter bursts - with longer active resting exercises like jogging in place or stretching.
- Intermediate: Add moderate complexity with moves like push-ups and mountain climbers for longer sessions with active resting in between like pilates.
- Advanced: Incorporate explosive exercises like burpees or plyometric box jumps for even longer than you would during your intermediate sessions with more intense active resting activities like light resistance training.
Keep your joints and muscles safe during your workout with CW-X Endurance Generator Joint & Muscle Support Compression Tight. These leggings were biomechanically designed to contour key muscles and joints, including the hips, knees, and lower back.
Safety Tips and Recovery
First things first, it’s always important to warm-up with dynamic stretches or light cardio before getting started. Drink plenty of water before and after your workout. And, always listen to your body. This means adding in rest days to prevent injury or burn out. As you get into HIIT, you’ll understand the value of progressive overload; Progressively increasing the intensity and time you work out to continue challenging your body.
Conclusion
HIIT is a great method for those looking to burn fat and improve cardiovascular health. By incorporating higher intensity training in shorter periods of time, with active rest days you’re on your way to meeting your fitness and weight loss goals! Ready to optimize your workout? Discover CW-X compression tights designed for high-impact training and recovery.