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High intensity interval training (HIIT)

 “High intensity  interval training” this term has become so popular these days that we have all heard it.

So, what does it mean exactly?

In this workout you exercise for some time such as  30 seconds or so  and then rest for some time (20-15 seconds) this is cycle repeated on and on.

Sounds easy right ?to give it all for just 30 sec

Huh anyone can do any form of exercise for 30sec, it’s just 30sec right?

 well… not exactly.

 If You have ever tried to do this workout you can understand what I am talking about.

You must go all in for these 30 seconds and then rest for 30-20 seconds. This gets harder and harder as you do it for more amount of  time. Generally, according to internet, a HIIT workout lasts for 20min. but I feel 20min for a HIIT workout is too much. When I do hit workouts, I am dead in 10min and I can barely go up to 15min.

So, I don’t know who are these 20min people.

 If you are someone who doesn’t have a lot of time  time for exercise this is the best option for you. 

These exercises generally consist of body weight or cardio exercises. I generally do squats, lunges, CrossFit famous burpees , push ups, jumping jacks, skaters just anything you feel like doing, these can be super customisable for people who get bored with same workouts.

 the options are endless here, you can do anything you wish to. The best part is that you don’t have to pay that ridiculously expensive gym membership.

 This workout can be done on your stairs, just climb them as fast as you can then take a small rest and do the same for at least  10 min and your done for the day.

 You can do the same for sprinting cycling swimming or even jump ropes which I personally I like.

Different formats  

These workouts have different patterns Like ABAB where you do an exercise for 20 seconds then rest for 20 seconds you have to repeat these  4  times and that is one set. Repeat this set with same or different exercises for 4 to 5 times. And it is a killer workout.

There is also one format named Tabata which consist of 20 sec exercise followed by 10 sec rest and there are supposed to be eight sets which are generally fast paced and it generally consist of aerobic exercises

Great  weight loss

HIIT burns significant number of calories but, if you are trying to lose weight it is important to watch your diet along with these exercises. Because these workouts last for a short duration of time and for weight loss it is suggested that you do exercise for a long amount of time.

 Just remember one thing, they must be high intensity intervals. This is the key here, work as hard as you can. These workouts last for a shorter time duration so it is important to give your most in this time.

Increase strength

HIIT is very useful to put on muscle mass. If you are trying to gain some strength and muscle it is the best type of workout for you. Just make sure to include bodyweight training in Your HIIT exercise.


Your metabolism increases with hiit. Even if these workouts last for a short amount of time your body goes through a recovery phase after this and it makes you burn more calories when you are at rest. If you want to know more about this checkout my previous video here.

Increase VO2 max

HIIT increases your oxygen consumption rate often called as VO2 max – maximal amount of oxygen consumed during an exercise. The VO2 max value for your body goes up as you do HIIT regularly.

Don’t over work

With these high intensity workouts, you might overwork yourself. Don’t do these workouts every day. stick to doing HIIT twice or thrice a week and do some cardio, bodyweight and walking exercises on other days.

No equipment

Remember the time when you thought of working out and couldn’t do it because you don’t have those fancy kettlebells and dumbbells ? well… this won’t happen with HIIT as long as you design your workouts right you  don’t need any equipment to do this work out.

Easier to stick with

Because HIIT  is a shorter workout, increases VO2 max, increases your strength and there is no equipment needed,  people tend to do it regularly and stick with it.

Try your HIIT workout today and tell me how it went in the comments.


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