Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Exercising comes in many different forms. There is strength training, sports, yoga, calisthenics, the list goes on and on. And pretty much all forms of exercise are good and provide healthy benefits in their own, unique ways! But recently, over the last couple decades, one form of exercise has become very popular because of how impactful its benefits can be – high intensity interval training, aka HIIT!
HIIT is a training technique that involves quick, intense bursts of exercise followed by short, sometimes active, recovery periods. It’s a fantastic way to burn fat while saving time, boosting endurance, and building strength. But that information wasn’t fully understood by this FitTRAC member who posed the following question to me:
“Hey Coach Darren, I’ve been hearing so much about HIIT and its incredible benefits for fitness and fat loss. I understand it’s about intense bursts of activity followed by rest, but I’m not sure if I’m doing it right.
I tried what I thought was a HIIT workout with a friend last week; we did 2 minutes of various exercises like jogging, jumping jacks, and some push-ups, followed by 2 minutes of rest. But by the end, I didn’t feel the ‘burn’ I was expecting, and it seemed more like just a regular workout.
I’m a bit intimidated and confused about the whole concept. Could you break down what true HIIT is, how to do it effectively, and maybe suggest some beginner-friendly ways I can incorporate it into my routine without feeling lost or overwhelmed?”
Personally, I love HIIT! And we use that type of training often here at FitTRAC. So I’d love to help demystify HIIT and get you excited about how it can transform your workouts:
Understanding the Basics of HIIT: HIIT consists of short, intense bursts of exercise (like sprinting or fast-paced bodyweight movements) for a period of 20-30 seconds, followed by a brief, low-intensity recovery period. This cycle is typically repeated for 10-30 minutes.
The main key is to push yourself to your max during the high-intensity intervals. This is where the magic happens, and you start burning serious calories, both during and after your workout, thanks to the ‘afterburn effect’ or excess post-exercise oxygen consumption (EPOC).
The Many Benefits of HIIT: The benefits of High-Intensity Interval Training are numerous and significant. One of the most compelling reasons to engage in HIIT is its unparalleled efficiency.
If you’re short on time but still want to achieve profound results, HIIT workouts can provide the same, or even better, outcomes as traditional longer-duration exercise in just half the time. This efficiency makes it an ideal workout for those with busy lifestyles looking to maximize their fitness gains.
Moreover, HIIT is renowned for its ability to ramp up fat burning. Not only does it help you burn a substantial number of calories in a short period, but it also boosts your metabolic rate long after you’ve finished your workout. This means you’ll continue to burn calories at an elevated rate for hours, known as the ‘afterburn effect’ or excess post-exercise oxygen consumption (EPOC).
Additionally, HIIT isn’t just about losing weight; it’s also about building a healthier body. Research indicates that regular HIIT can significantly improve cardiovascular health, increasing your heart’s strength and stamina. It also helps regulate blood sugar levels and can improve overall endurance, making everyday activities easier and more enjoyable.
Getting Started with HIIT: High-Intensity Interval Training might seem daunting at first, but with a structured approach, anyone can begin reaping its benefits.
A great way to start is with a simple beginner’s circuit. Try 30 seconds of high knees or jumping jacks followed by 30 seconds of rest. This method eases you into the intensity without overwhelming your body. Repeat this cycle for about 15 minutes, and as you get more comfortable, gradually increase the duration and intensity.
Variety is the spice of life and the key to an effective HIIT regimen. Don’t shy away from mixing different exercises like sprints, burpees, or squat jumps into your routine. This not only keeps your workouts exciting but also ensures that different muscle groups are engaged, leading to a more balanced and comprehensive fitness.
However, the most crucial aspect of starting HIIT is ensuring your safety. Proper form and technique are paramount to prevent injuries. Take the time to learn each exercise properly and listen to your body. If something feels off, take a step back and adjust.
I hope these tips help you take your training to the next level by incorporating some HIIT! If you still think you need some coaching in this area, don’t hesitate to reach out! Our team at FitTRAC Coaching is here to guide you through every squat, sprint, and jump. Together, we’ll make sure your fitness journey is safe, enjoyable, and tailored to your needs.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.