5 Benefits of High-Intensity Interval Training (HIIT)
Heart pumping, muscles burning, I finished the last few strides of my first Marine Corps Combat Fitness Test, threw down the 45lb ammo cans I carried in each hand and collapsed on the ground. As a long-distance cross-country runner, I really had no idea how excruciating only two minutes and twenty seconds could be. But that’s a high intensity workout for you, short but incredibly painful.
High Intensity work means that your heart rate is high and your breathing is labored and it is really hard to speak while you’re training. It’s not sustainable for a long period of time. Only 1, 2, or 3 minutes. Max.
As a triathlete, I have come to love performance enhancing high intensity workouts, but I’d argue that everyone needs to embrace some form of high intensity work in their life — regardless of their athletic or fitness goals.
Here are five advantages of adding high intensity workouts to your weekly workout routine:
Boosts Your Mood. High-intensity workouts stimulate the release of endorphins. Endorphins are neurotransmitters in the brain that promote feelings of happiness and well-being. This can lead to an immediate mood boost and help alleviate symptoms of stress, anxiety, and depression. The sense of accomplishment and increased self-confidence that comes from challenging workouts can also contribute to a positive mood.
Requires Less Time. High-intensity workouts are typically shorter in duration compared to moderate-intensity or steady-state workouts. They involve brief periods of intense effort interspersed with periods of rest or lower intensity. This allows you to achieve similar or greater fitness gains in less time, making it a convenient option for busy schedules.
Burns Fat. High-intensity workouts often involve explosive, full-body movements that engage multiple muscle groups simultaneously. This leads to a higher calorie burn during the workout itself and can elevate the metabolic rate for hours afterward, promoting fat loss and weight management.
Clears Your Mind. High-intensity workouts have been shown to enhance cognitive function, including improvements in memory, attention, and information processing. Regular participation in high-intensity exercise may also have long-term benefits for brain health and reduce the risk of cognitive decline and neurodegenerative diseases.
Reduces Stress. Engaging in high-intensity exercise can provide a temporary distraction from daily stressors and help you manage stress more effectively. Physical exertion during these workouts also triggers the release of stress hormones, such as cortisol, which can lead to a reduction in overall stress levels.
A common form of high intensity training that has all of the same benefits listed above is high intensity interval training (H.I.I.T). The difference between H.I.I.T. and high intensity training is simply that there is always an exertion to recovery ratio. Meaning, you may decide to do 40 seconds max effort work with 20 seconds rest, and then repeat the same movement or move on to your next exercise.
One of the great ways to get a time-efficient high intensity interval workout is through a form called Tabata. Tabata workouts done through 20 seconds of max effort exercise, with a 10 second recovery period. You repeat this for 8 rounds, equaling a total time of 4 minutes of work.
For more Tabata workouts head over to the Team RWB Functional Fitness Group on the App!