High-intensity interval training (HIIT) is an intense and effective workout method. This approach alternates between short bursts of intense activity and brief rest periods or lower-intensity exercise. HIIT is also known to deliver significant health benefits time-efficiently, making it a go-to option for those with busy schedules.

Bivek Adhikari has more than five years of experience as a personal trainer. He specialises in light to heavy exercises, including HIIT. He explains each exercise and how to prepare for it in advance.

How does HIIT work, and why is it effective in improving fitness levels?

The HIIT approach comprises brief, intense exercise bursts like sprints or jumping jacks alternated with short periods of rest or lower-intensity activities. These intense intervals elevate your heart rate significantly, prompting your body to exert more effort and burn more calories. Even after the workout, your body keeps burning calories at an increased rate, thanks to the rigorous exercise, maximising calorie consumption.

What are the benefits of this exercise compared to other forms of exercise?

Firstly, HIIT’s intense bursts and recovery periods can incinerate more calories in less time than steady-state exercise. This calorie burn continues even after your workout, thanks to the afterburn effects, where the body continues to burn calories at an elevated rate post-exercise.

Secondly, HIIT rapidly enhances cardiovascular health, VO2 max (oxygen use), and endurance. The intense intervals push the heart rate higher, challenging the cardiovascular system and improving efficiency. This improvement in cardiovascular fitness contributes to better overall health and stamina.

Thirdly, HIIT workouts are time-efficient, typically lasting 15 to 30 minutes. This short duration makes them perfect for individuals with busy schedules who struggle to find time for longer exercise sessions. Despite their brevity, HIIT workouts can deliver significant fitness gains.

Finally, it offers variety and motivation. Their diverse nature keeps things interesting and prevents boredom. With various exercises and workout formats available, individuals can constantly challenge themselves and push their limits, leading to continued progress.

How can beginners safely incorporate HIIT into their fitness routines?

Start slow and short: Begin with 1-2 weekly sessions, each lasting 15-20 minutes. Gradually increase the duration and frequency of your sessions as your body adapts to the intensity.

Master form first: Prioritise proper technique over intensity. Opt for bodyweight exercises or low-impact options until you feel confident in your form and movement patterns.

Listen to your body: Pay attention to any signs of discomfort or pain during your workouts. Don’t push through pain; instead, modify exercises or rest adequately when needed to prevent injury.

Warm-up and cool-down: Never skip your warm-up and cool-down sessions. Properly prepare your body for the workout ahead with a dynamic warm-up, and help it recover afterwards with a thorough cool-down routine. This practice can help prevent injuries and improve overall flexibility.

Mix it up: Keep your workouts interesting by incorporating a variety of exercises and incorporating low-intensity alternatives during rest periods. This diversity not only prevents boredom but also helps target different muscle groups.

Progress gradually: As you become more accustomed to HIIT, gradually increase the intensity, duration, or complexity of your workouts. Allow your body time to adjust to the increased demands to avoid overexertion and burnout.

What are some important safety tips or precautions to remember while doing HIIT?

Begin with warmups, spend 5-10 minutes doing dynamic stretches and light cardio to prepare your body. During the workout, prioritise form over speed to avoid injury. Listen to your body and take breaks if needed. Afterwards, cool down with 5-10 minutes of static stretches and light cardio to help your body recover.

Also, wear supportive footwear, modify exercises as needed, and consider guidance from a certified trainer, especially if you’re new to the exercise.

What are some common misconceptions about this exercise?

One common myth is that HIIT is only suitable for advanced exercisers. However, the truth is that it can be adapted for all fitness levels. Beginners can start with shorter intervals or lower-intensity exercises and gradually increase the difficulty.

Another myth is that HIIT is about pushing as hard as possible for short bursts. While intensity is important, listening to your body and allowing proper recovery between intervals is equally crucial. Pushing too hard can increase the risk of injury or burnout.

A third myth is that it is bad for your joints. When done correctly with proper form and impact control, HIIT is no more harmful to your joints than other forms of exercise. However, if you have any concerns about your joints, it’s always wise to consult a doctor or physical therapist before starting any new exercise regimen.