Is High Intensity Interval Training Right for You?

Maybe you’ve heard: HIIT is hot.

HIIT—high-intensity interval training—regularly makes the annual list of top fitness trends in the world, according to recent surveys by the American College of Sports Medicine. HIIT fitness programs typically involve short bursts of high-intensity bouts of exercise followed by a short period of rest.

One of the big selling points of HIIT is that it can pretty easily fit into most schedules, with a typical HIIT workout delivering substantial fitness results in just 30 minutes or so, with little or no equipment. Properly adapted to a person’s physical ability, the inclusion of high intensity is a can be effective “medicine” delivering health benefits, according to a 2019 analysis.

Benefits could include improved cardiac health, lower blood pressure, calorie burn, reduction in blood sugar, improved insulin resistance, and a higher metabolism—which means you’ll keep burning calories after your workout ends.

What Makes HIIT Intense

Any exercise provides health benefits to your mental and physical health. But if you want take it up a notch, consider learning more about HIIT. Some basics:

• High-intensity exercise means upping your heart rate to more than 70% of your maximum heart rate, according to exercise experts at the Cleveland Clinic. Not sure what that means? The basic formula for calculating maximum heart rate is 220 minus your age. The American Heart Association offers a handy chart to determine target heart rate zones for different ages.
• Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum heart rate.
• You’ll only be working at that intensity for a short burst—30 seconds or so, or perhaps working your way up to 2 or 3 minutes.
• One easy way to determine if you’re at a high-intensity heart rate is whether you are huffing and puffing. During a short burst of high-intensity exercise, you won’t be able to carry on a conversation. You’re at a level of exertion that allows you to only speak a few words.

How often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target. For optimal cardiovascular health, the American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity.

Choose activities that can quickly elevate your heart rate, such as:

• Running, outside or on a treadmill
• Brisk walking
• Biking, outside or stationary bike
• Stair climbing on a stepper machine or in your house.
• Rowing on a machine or on water

The American Heart Association also recommends circuit training, alternating cardio and strength exercises in short bursts of 30 seconds for up to 3 minutes. For example, you might choose 3 or four exercises from each category, repeating the circuit two or three times.

Cardio

• Jumping jacks
• Squat jumps
• Jogging or marching in place
• Stair-climbing or step-ups
• High knees
• Mountain climbers
• Star jumps
• Burpees

Strengthening and stability exercises

• Plank and side plank
• Pushups
• Sit-ups or crunches
• Hip lift or bridge position
• Tricep dips on a chair
• Lunges
• Squats or chair position
• Wall sits

More HIIT Hints

Before you get started on a HIIT workout, the American Sports and Fitness Association suggests:

Know your fitness threshold

HIIT training can be intense and heart rates can increase rapidly, so it’s important to know when you need to back off, or take a break.

• Workouts need not be competitive to be effective, so stick to your own pace and don’t worry about what your partner or the rest of the class is doing.
• And, if you have any medical needs, be sure to let the instructor know so that modifications can be made for you.

Not sure if you’re ready for HIIT? Check with your healthcare provider to get cleared before you start.

Stay hydrated

If you wait until you feel thirsty, you are already dehydrated, according to fitness experts.

• Keep a water bottle near you so you can take a sip of water between intervals to prevent dehydration and muscle cramps.

Be cautious

HIIT training can engage new muscles and test your abilities, so build up gradually.