Everything you should know about HIIT: Ultimate Guide for Fitness

This blog will be discussing a newer and popular workout method known as HIIT (High-Intensity Interval Training). What is HIIT, Is it better than traditional methods, advanced HIIT for women, apps for high intensity interval training like caynax hiit and Can high-intensity interval training, help you attain that perfect build?

For most people workout is a synonym for weight training or metal clanking activities and rest everything are just warmup activities. But what if I tell you those warmup activities can give better results than traditional workout methods in certain cases.

Let’s deep dive into the science behind High-Intensity interval training to understand how it works and its advantages over traditional workout routines.

 

What’s HIIT and the science behind the High Intensity Interval Training?

HIIT stands for High-Intensity Interval Training.

It is a form of cardiovascular exercise strategy alternating between short periods of intense exercise and lesser intense recovery periods.

HIIT workout routine consists of two phases: High-Intensity and Low-Intensity

High-Intensity phase

The body is subjected to a high-intensity workout for a small interval of time like 30 secs – 2 mins. The heart gets pushed to its maximum potential during this interval.

Low-Intensity phase

The body continues the same or different activity at a slower pace so the body can recover after the high-intensity phase. You also consider it the resting phase where the body is brought to complete rest.

The scientific principle behind High Intensity Interval Training is we continue burning calories post-workout. This process is called post-exercise oxygen consumption (EPOC). EPOC restores our body to its resting state by increasing oxygen uptake. The oxygen is used for producing adenosine triphosphate (ATP), to replenish the used-up ATP during the workout. EPOC alone can burn between 6-15% of the total energy burned during the whole workout. The higher the workout intensity, the higher the EPOC.

What is the average duration of the HIIT workout?

A single phase of the High Intensity Interval Training routine lasts about 30 secs. An average workout has 4-5 high-intensity phases and an equal number of lower intensity ones. This single set of High Intensity Workout Training workout is repeated 6-7 times. An average High Intensity Interval Training workout will take around 25-30 minutes.

Why HIIT is good for weight loss?

It is the absolute ultimate workout routine for weight loss particularly more so for belly fat loss as nowadays every woman wants to lose belly fat. High-Intensity Interval Training is more efficient than running, cycling, or cardio if you want to lose fat. The following points will help you better understand how it helps lose fat faster and more effectively.

1. HIIT Will Burn a Lot of Calories in a Shorter Interval of Time
   It can help you burn a large number of calories in a very small amount of time compared to weight training, biking, or running.
2. Metabolic Rate Remains Higher for Hours After Exercise
   Due to the intensity of the workout, HIIT will keep your metabolism higher for hours after exercise. This results in additional calories being burned even after you have finished exercising.
3. HIIT is the most effective form of workout for Fat Loss
   Various studies have proved that HIIT is the most effective form of workout routine for fat loss purposes compared to any other workouts. Not only it is most effective, but it also produces visible results in the least amount.

What are some common HIIT workouts?

I am sharing the two most effective HIIT workout routines for beginners and experts respectively which can be performed with minimum equipment.

HIIT WORKOUT ROUTINE – 1
Workout Name	DURATION
	Beginner	Intermediate	Expert
Jump squat	30	30	30
Rest	30	20	15
Double leg stretches	30	30	30
Rest	30	20	15
Runner’s lunge	30	30	30
Rest	30	20	15
Plank	30	30	30
Rest	30	20	15
REPETITION: 6-7		TOTAL DURATION: 25 mins

 

HIIT WORKOUT ROUTINE – 2
Workout Name	DURATION
	Beginner	Intermediate	Expert
Barbell front squat to push press	30	30	30
Rest	30	20	15
Barbell deadlift to row	30	30	30
Rest	30	20	15
Barbell push up & rollout	30	30	30
Rest	30	20	15
Burpees	30	30	30
Rest	30	20	15
REPETITION: 6-7		TOTAL DURATION: 25 mins

 

Advanced HIIT For Women

This HIIT for women routine uses light plyometric exercises—jumping moves that train explosive power. Not only this get your heart rate up and challenge your muscles, but they’re fun to do as well. You will feel like an athlete again after doing this HIIT for women.

Workout duration: 12–20 min.

1. Toe Tap

 

Step 1. Set a box or step that is about a foot high right in front of you. Then quickly raise one leg and tap the top of the box with your foot.

Step 2. Return the foot to the floor and repeat with the opposite leg. Achieve a rhythm like you’re running or tapping the box quickly with each foot and staying light on your feet.

2. Explosive Hop-Up

Step 1. Sit on the box with the feet on the floor at the hip-width then raise your arms up in front of you.

Step 2. As you jump off the box, swing your arms back as high as you can. Land with the soft knees and lower back onto the box. Reset yourself before you begin the next rep.

3. Hop Over

Step 1. Stand to the right side of the box and place the left foot on top of it.

Step 2. Push off the box to hop over it laterally, landing with your right foot on the box and on the left foot on the floor. Immediately repeat to with right side and continue performing reps under HIIT for women.

4. Quad Hop

Step 1. Stand behind the box with your left foot on it.

Step 2. Press with your foot to hop up into the air. Swing with your left arm forward as you come to increase the height of your hop. Land softly and repeat. After you’ve spent 20 seconds on your left side, rest, then switch sides, and repeat.

5. Hands-On Climber

Step 1. Place your hands on the box and get into a pushup position.

Step 2. Perform mountain climbers as described in the beginner’s workout above.

6. Feet-On Climber

Step 1. Rest your feet on the box and get in a pushup position.

Step 2. Perform the mountain climbers, alternating each knee to your chest, but more methodically, being careful to replace each foot on the box before you lift the other one. This is the best exercise under HIIT for women.

7. Single-Leg Switch

Step 1. Sit on the box, extend your right leg straight out. Reach with your arms forward to help you balance.

Step 2. Stand up from the box using only your left leg and then quickly hop onto the right foot and sit back down. Stand up on the right leg.

 

Apps for HIIT Workouts like Caynax HIIT

There are plenty of workout applications like caynax hiit as not everyone can afford a personal trainer. We have listed some best and popular applications like Caynax Hiit for your smartphone so that you can do High-Intensity Interval Training workouts at home as well.

1. Caynax HIIT: You can use the Caynax HIIT app for workouts like Tabata, Fartlek, Kettlebell, jumping ropes, meditation, yoga, and other fitness workouts that could use a timer.
2. Workout Trainer: 
3. Seven-7 Minute Workout
4. Keelo- Strength HIIT Workouts WOD at Home & Gym
5. Seconds Pro-Interval Timer

The Bottom Line

HIIT is a great way to give your regular workout routine a twist if you like high-intense workouts or wish to lose a large amount of fat in a relatively shorter time.

Don’t forget to take proper nutrition and protein along with the exercise. To know, how to choose protein powder click here.

Click to learn about the Stomach Vacuum exercise.