When you first start, though, it's helpful to stick to one timing pattern for a couple weeks to get a feel for doing the workout. Or do 20 seconds of work with just 10 seconds of rest. For example, work at maximum intensity for one minute, followed by two minutes of rest. Once you do a few sessions, you might feel like playing around with the work-and-rest-time ratios. Think about adding at least two minutes of warm-ups beforehand and at least two minutes of cooldown afterward, clocking the full workout around 20 minutes total. And don't forget to include a warm-up and cooldown, although it's up to you whether to include that within the HIIT timeframe or have them be separate. You can then take an additional 30-second rest period between sets to help you catch your breath and regroup before diving into the next set. This represents five minutes of work, or one set. Here's what a sample work and rest interval might look like: When putting together your own, you’ll put a few basic math skills to the test. Rather than a long, steady-state cardio session - requiring a longer time block, about 45 minutes to an hour, usually - most HIIT workouts are between 15–20 minutes long. So put on your most sweat-wicking leggings and sports bra and get ready to work.Part of the appeal of a HIIT workout is the short amount of time it takes to be efficient. But if you have the wherewithal, it's there for the taking. But this training plan calls for stringing nine of those intervals back-to-back, with a few one-minute rest periods sprinkled in.Īgain, you don't have to complete the full, 45-minute workout to get some major benefits. The workout is made up of Tabata-style intervals, which is a type of HIIT that involves going all out for 20 seconds, resting for 10 seconds, and repeating that eight times for a total of four minutes. Or start by doing just half of the exercises, and work your way up to the full plan. "Instead of doing four rounds of each workout, do two," Gray suggests. It combines cardio with strength training moves - and while it's long, it's a great starting place for anyone interested in HIIT because it can be adjusted to suit your fitness level and your goals. This 45-minute workout is designed by ACE-certified fitness instructor John Kersbergen. They also tend to stick with them, research from 2019 found. What's more, people tend to enjoy HIIT more than medium intensity workouts, according to a 2018 analysis of 235 studies published in the journal PLOS One. Research also points to its ability to decrease the risk of heart-related diseases, breast cancer, osteoarthritis, and rheumatoid arthritis. A 2021 study in the International Journal of Environmental Research and Public Health points to a growing body of evidence that interval training can improve your endurance, the functioning of your metabolism, insulin sensitivity, and cognitive functions. HIIT typically combines cardio and strength training, which means it has positive effects on your muscle mass as well as your aerobic fitness levels.Īnd like all movement, HIIT can have several different physical perks. You can do HIIT with weights, gliders, resistance bands, and other gear - but all you really need is your body. It also doesn't require much by way of equipment or space (as this 20-minute, small-space HIIT workout proves).
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