HIIT is a type of super high-intensity exercise that produces a high growth hormone spike and other benefits in a short duration workout. To make the most out of your HIIT workout, you have to consider four parts: duration, intensity, recovery, and the number of repetitions. Typically, you would perform a HIIT exercise for 30 to 60 seconds and then rest for 30 seconds to 5 minutes, repeating the process three to seven times per session. However, there’s more to HIIT than just these variables. In this blog post, we’ll discuss what HIIT is, why it works, and what exercises you can do to maximize your fat-burning potential.
What is HIIT?
HIIT is a type of training modality that involves alternating short bursts of high-intensity exercise with periods of rest or low-intensity exercise. The idea is to push your body to its limits for short bursts of time and then let it recover before doing it again. This type of exercise is also known as sprint interval training, high-intensity intermittent exercise, or metabolic conditioning.
The benefits of HIIT include increased metabolism, improved cardiovascular fitness, and increased fat burning.
How Does HIIT Work?
The key factor that stimulates muscle growth and growth hormone is the intensity of the exercise. When you do a low-intensity, high-duration exercise such as jogging for 45 minutes, you won’t stimulate growth hormone nearly as strongly as you would with a short duration, high-intensity workout.
However, the recovery phase is just as important as the intensity phase. Recovery is an individual thing, and each person has a different ability to recover. The best way to determine your recovery ability is to check your resting pulse rate.To do this, check your resting pulse rate. An average pulse rate is about 72 beats per minute, but if your resting pulse rate is higher than 90-100 beats per minute, it’s important to get that checked out. Additionally, people with injuries, poor recovery ability, or heart problems should avoid HIIT workouts without supervision
What Exercises Can You Do for HIIT?
There are numerous exercises you can do for HIIT. Some of the most popular ones include:
- Burpees
- Mountain climbers
- Jump squats
- Jumping jacks
- High knees
- Box jumps
- Plyometric push-ups
- Sprints
- Rowing machine
- Battle ropes
However, there is one exercise that stands out above the rest: the Tabata protocol. The Tabata protocol involves doing a specific exercise for 20 seconds at maximum effort, followed by 10 seconds of rest, and repeating the cycle eight times. The key to this exercise is to perform the exercise at maximum effort during the 20-second interval. Studies have shown that the Tabata protocol can be more effective for fat loss than traditional steady-state cardio.
Conclusion
HIIT is an excellent way to maximize your fat-burning potential while minimizing your workout time. By considering the four parts of HIIT, including duration, intensity, recovery, and repetitions, you can make the most out of your HIIT workout. Additionally, by performing the Tabata protocol or other HIIT exercises regularly, you can achieve your fitness goals faster and more efficiently.