Benefits of High Intensity Interval Training

Article by James Collins 

According to the American College of Sports Medicine, High Intensity Interval Training (HIIT) cardio workouts involve repeated bouts of high intensity followed by various recovery times. HIIT workouts tend to burn more calories per minute than steady state cardio, even after your workouts. This process is called excess post-exercise oxygen consumption (EPOC). This is generally about a 2-hour period after an exercise period where the body is restoring itself to pre-exercise levels, and consequently using more energy. Because of the expenditure used during a HIIT workout, the EPOC is typically greater than a traditional cardio workout, so you burn 6 to 15% more calories from a HIIT workout.

HIIT training can be adapted for people of all fitness levels and you can perform them utilizing different exercise modes (walking, elliptical, cycling, calisthenics, and group exercise classes). If you are newer to working out, focus on slightly longer intervals at a lower intensity level or build up steady state cardio to at least 150-200 minutes per week. However, you can do more advanced HIIT workouts if you have done aerobic workouts consistently for the past 6+ months. Due to the short duration of HIIT workouts, these workouts are perfect to fit into almost any busy schedule. There are a few HIIT workout examples at the end of this article, but you can meet come over and visit us at our Cox North fitness center for more information and guidance.