If you’re feeling like your trading needs to go up a gear or just not getting the results you desire then it may be time to increase the intensity and reduce time with high intensity interval training, better known as HIIT.

Adding a few HIIT sessions for a quick blast could be just the change your body (and your mind) needs.

What is high intensity interval training?

HIIT is a combination of high intensity exercise followed by short recovery periods. By alternating between high and low intensity intervals your heart rate remains at a higher rate for the entire workout meaning you burn more calories overall.
Performing intervals at 80-90% maximum effort for 20-90 seconds will really increase your heart rate, but even during the short recovery periods when you allow your heart rate to reduce to about 60-70% of your (MHR) maximum heart rate your body is trying to play catch up.
Therefore, the calories are still being burnt at a high rate even during rest periods 30 minutes of HIIT training can burn anywhere from 350-500 calories depending on your body size and fitness level.
One reason HIIT has fantastic fat burning effects is the higher amount of human growth hormone (HGH) released during training. This hormone helps regulate metabolism, burn fat, and build lean muscle.

Another huge advantage of HIIT is that the body can continue to burn more calories for up to 24 hours after the session is done.

HIIT makes you more efficient and improves endurance. The higher intensity level of the intervals calls upon the recruitment of more fast-twitch muscle fibers. These muscle fibers are better equipped for burning fat. By calling upon these muscle fibers more frequently you not only increase your fat burning abilities, but also improve your cardiovascular efficiency so you have more energy and endurance for all of life’s activities.

HIIT can and should be done at your own level. I recommend having full instruction from a qualified trainer to get used to it. By its very nature it is intense and you will be putting greater demand on the body, thus increasing the chance of injuries.I recommend using it according to your rate of perceived exertion (RPE). By working on a scale of 1-10 1 is the equivalent of being sat down and 10 feels like you’re flat out with nothing more to give. you can increase your fitness level and get all of the effects HIIT has to offer.

How to Perform HIIT

HIIT can be performed on any piece of cardio equipment or better still outdoors running , cycling sprints . You can even use it in strength training by mixing in quick bouts of high intensity exercises like plyos or cardio intervals.

HIIT may be easier to do with a trainer ,friend or within a group program. So you always have someone to push and motivate you.

Perform HIIT on non-consecutive days or with varying intensity. Working at a high intensity stresses the body, therefore you’ll need time to recover in order to get fit and reach your goals.

If you would like to see what Cardiff Personal Trainer TK-Fitness can do for you check out our free session offer.

Toby King Personal Trainer

Toby King is a personal trainer in Cardiff that helps his clients lose weight, build muscle and improve their health. If you would like to hire Toby to help you achieve your fitness goals please get in touch.