Here’s the Skinny on HIIT

High Intensity interval training, aka HIIT, is the cornerstone of a lot of recent exercise programs. Generally, it combines short intervals of intense activity with less intense periods in between. This can be adapted to most types of cardiovascular exercise, like running, swimming, biking etc.

A number of studies suggest HIIT is one of the best ways to maximize time exercising, in other words to get the maximum result out of every minute spent working out. If you don’t have a lot of time for exercise HIIT may be the best solution.   

During the fast interval the idea is get around 80% of your max heart rate, which means pushing yourself pretty hard. To calculate your max heart rate just subtract your age from 220 (ie. if you’re 30 years old, your max heart rate is 190 and 80% of that is 152). The easiest way to learn your heart rate during exercise is by using some kind of tracker. The harder interval should last around 1-5 minutes depending on the routine.

After pushing yourself for a few minutes, switch to a slower pace. This is a sort of recovery period. For instance, if you were running for the fast interval you’ll move down to a jog or even a brisk walk for the slow interval. Do this for a specific amount of time that is around the same length as the fast interval. When that time passes, it’s time to start the next interval. Then just continue to alternate between the fast and slow interval until the workout is complete.

For example, a 4×4 interval running routine would look like this. Start by warming up for about 10 minutes. When the warm up is over run hard for four minutes. Then switch to a jog for three minutes. After the three minutes is up, go back to running hard for another four minutes. Then switch back to a slower pace for three more minutes. Repeat the intervals two more times. After that, start your cool down.        

This kind of exericse is good for overall heart health and endurance. It increases VO2 max, which scientist say is one of the best predictors of overall health. In simple terms, VO2 max is just a measure of how much oxygen the body can use. People who used HIIT training tended to see more improvement to VO2 max than those who workout at the same pace continuously when the two groups exercise the same amount of time.  

My favorite benefit of HIIT is that it keeps you engaged in the activity. You are never too far from shifting up your speed. A lot of times with repetitive exercises over long periods, you may zone out and unintentionally slack off a bit. HIIT is good for preventing that.

Most fitness games and technology today build HIIT into their programs.