"The method thereby relies on 'the anaerobic energy releasing system almost maximally'."
Information about progressing with HIIT workouts by increasing intensity, duration, or frequency.
HIIT fundamentals: Understanding the basics of HIIT, including the benefits, intensity levels, duration, and types of exercises involved.
Human Physiology: Knowing the basic anatomy and physiology of muscles, bones, cardiovascular and respiratory systems helps you to know which muscles are being targeted with HIIT exercises.
Training goals: Setting specific fitness or weight loss goals in order to plan, monitor and track progress.
Nutrition: Understanding the role of nutrition can play in HIIT and how to use fueling and recovery strategies that help support progress and prevent burnout.
Recovery: Learning the importance of recovery and how to fit rest days, sleep, and recovery days into a regular HIIT routine.
Warm-ups and cool-downs: The importance of properly warming up the body prior to starting HIIT workout and proper cooldowns thereafter.
Injury prevention: Avoiding injuries and understanding how to correct muscle imbalances, strains, or pains that may occur during HIIT workouts.
Equipment: Which equipment should be used for HIIT exercises such as resistance bands, dumbbells, kettlebells, jump ropes, and more.
HIIT variations: Discovering other forms of HIIT exercises such as Tabata or EMOM workouts that are beneficial for progression.
Consistency: Maintaining a consistent approach to HIIT over the long term is critical for making progress and seeing results.
Tabata: This type of HIIT involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, for a total of 8 rounds. The goal is to maximize effort during the work periods.
Timed Intervals: With this approach, you vary the duration of the work and rest periods. For example, you might do 30 seconds on, 30 seconds off or 45 seconds on, 15 seconds off.
Pyramid: This type of HIIT involves gradually increasing and then decreasing the duration of work periods. For example, you might start with 10 seconds on, then increase to 20 seconds, 30 seconds, and then decrease back to 20 and 10 seconds.
AMRAP (As Many Rounds As Possible): This type of HIIT involves performing as many rounds of a specific set of exercises as possible within a set timeframe (e.g. 5 or 10 minutes). The goal is to complete as many rounds as possible while maintaining good form and technique.
Cardio-Resistance: This type of HIIT involves alternating cardio exercises (like sprints or jumping jacks) with resistance exercises (like squats or lunges) to work different muscle groups and maximize calorie burn.
Fartlek: This is a form of HIIT that involves varying the intensity of your exercises throughout the workout. You might do short bursts of high-intensity sprints followed by slower, more controlled movements.
10-20-30: In this type of HIIT, you do 10 seconds of high-intensity exercise, followed by 20 seconds of moderate exercise, and then 30 seconds of low-intensity exercise. The pattern repeats for multiple sets.
Cardio-Core: This HIIT workout combines cardio exercises with core workouts (like planks or sit-ups) to target multiple muscle groups and improve overall fitness.
Pyramid Power: A variation on the pyramid, where you start with a longer work period (like 60 seconds) and gradually decrease until you reach just 10 or 15 seconds. Then you work your way back up to a longer work period.
Density Training: With this approach, the goal is to complete as many repetitions of a specific exercise as possible within a set timeframe. You might do a series of exercises (like pushups, squats, and lunges) for 30 seconds each, with no rest between exercises.
"The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity."
"...maximal effort, duration, and short rest periods (thereby triggering the anaerobic pathways of energy production) materially differentiate it from being considered a form of cardiovascular exercise."
"A HIIT workout typically lasts under 30 minutes in total... The times vary, based on a participant's current fitness level."
"Intervals of exercise effort tend to range from 20 to 45 seconds but no longer than 75 seconds."
"HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism."
"Compared with longer sessions typical of other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass."
"Research has shown that HIIT regimens produced reductions in the fat mass of the whole-body in young women comparable to prolonged moderate-intensity continuous training (MICT)."
"Sprint interval training (SIT) is an exercise conducted in a similar way to HIIT, but instead of using 'near maximal' effort for the high-intensity periods, 'supramaximal' or 'all-out' efforts are used in shorter bursts."
""Near maximal" means reaching 80–100% HRmax."
"SIT regimens generally include a lower volume of total exercise compared with HIIT ones as well as longer, lower activity recovery periods and creates a greater homeostatic disturbance."
"Both HIIT and SIT fall into the larger class of interval training."
"Distinction between the two is not always maintained, even in academia."
"Traditional HIIT initially had been designed to be no longer than 20 seconds on with no more than 10 seconds off."
"Some researchers also note that HIIT requires 'an extremely high level of subject motivation' and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen."
"HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The body significantly recruits anaerobic energy systems (although not completely to the exclusion of aerobic pathways)."
"HIIT workouts provide... improved glucose metabolism."
"HIIT's crucial features of maximal effort, duration, and short rest periods materially differentiate it from being considered a form of cardiovascular exercise."
"HIIT workouts provide improved athletic capacity and condition."
"Though there is no universal HIIT session duration, a HIIT workout typically lasts under 30 minutes in total."