HIIT workouts, also known as high-intensity interval training, have been popular with athletes and weight lifters since the ’70s. HIIT workouts get your heart rate up and burn calories like traditional cardiovascular exercise, but they can be shorter and less strenuous than jogging on the treadmill or riding an exercise bike. The Australian researchers found that just four to seven minutes of HIIT performed three times per week was just as effective at getting people’s blood pumping as 30 minutes of moderate activity done over the same amount of time and may help keep your cells healthier than moderate workouts do.

What Is HIIT?

High-intensity interval training (HIIT) is a workout routine that involves short bursts of high-intensity exercises followed by low-intensity exercises to give your body time to recover. The National Health Service in England describes it as alternating between high and low-intensity exercises so that you are exercising all your major muscle groups throughout a workout. [1]

Benefits Of A HIIT Workout

You don’t have to go far or put in a lot of time to reap health and fitness benefits. Australian researchers found that just a few minutes of high-intensity exercise known as HIIT may be as good for your body’s cells as 30 minutes of moderate exercise. The study found that people who exercised once a week experienced reduced risk factors for disease, and improved body composition, muscle function, aerobic capacity and insulin sensitivity.

How To Turn A Regular Run Into A HIIT Session

You’re committed to a regular exercise schedule. But it might feel like you’re not getting optimal results from your workouts. Sure, 30 minutes of cardio five days a week will keep you fit, but adding high-intensity interval training (HIIT) can speed up your metabolism and burn more fat in less time than moderate exercise can.

Does It Only Take Ten Minutes?

In a study presented in June at The Physiological Society’s annual conference, Australian researchers found that just a few minutes of high-intensity exercise known as HIIT may be as good for your body’s cells as 30 minutes of moderate exercise. Essentially, both types of workouts affect cells by increasing levels of cell proteins called PGC-1alpha, which has been linked to longevity and protection against disease.

Sample HIIT Sessions

If your gym doesn’t have a complete set of kettlebells, try performing these exercises with dumbbells instead. Or, just follow along to see how they should be done. For all of these exercises, if you can only do three reps of an exercise, that’s okay—try your best to perform them with good form and add weight or resistance when you’re able. Start with two sets on each exercise; as you get stronger, add a third.


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