High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) refers to intense cardiovascular exercise followed by a rest period. It is the alternation of highly intense workout and a short period of rest. In high-intensity interval training, the workout period is highly intense while the rest period is less intense. In short, HIIT is a combination of high and low-intensity periods use to metabolize fats.

High Intensity Interval Training (HIIT) complete workout

High-Intensity interval training (HIIT) improves the athletism and metabolism of the body in a short period of time. It promotes sweating, panting, fatigue in the body. It is done in the ratio 2:1 (workout: rest). The best approach is to do workout for 1 minute and then rest for 30 seconds. Repeat this high-intensity interval training up to give up.

How HIIT Works?

Before jumping directly into High-intensity interval training, it is necessary to understand how HIIT works. When we do intense exercise for short time (intense period) our body demands a lot of energy. This energy is supplied by carbohydrates since they are the immediate source of energy. Now, when we rest for a short period of time (rest period) our body feels a decrease in the energy level of body. Since our body had utilized most of the carbohydrates, our fat particles will start to break. These fat particles will start providing energy to the body.

Now, again our intense period will be started and we will do the exercise, so this energy will be used by the body. Now in the rest period again, our more fat particles will be burn

Uses Of High-Intensity Interval Training

A major arises, why we are reading high-intensity interval training? What are its purposes? The answer is to lose weight, gain fitness, improve athletism, and fat oxidation. Major use of high-intensity interval training is weight loss due to its efficiency in weight loss. It is very much important in the weight loss program since it metabolizes your fats. HIIT consumes all the stored calories in the body. Since high-intensity workout requires energy immediately. So to provide this energy most and most calories are burned. In this way, High-Intensity Interval Training (HIIT) is highly effective in weight loss.

Also, high-intensity interval training (HIIT) is used to obtain a high level of athletism. It only metabolizes the fat and you don’t lose your muscles. High-intensity interval training (HIIT) maintains the proper functioning of the heart and prevents it from failures.

How To Do High-Intensity Interval Training (HIIT)?

Generally, there are different types of High-intensity interval training (HIIT). Each is done in a specific way. But here I will discuss high-intensity interval training (HIIT) in general and not specific. It is a cardio exercise. It can be done with all those exercises which increase the heartbeat. All you need to do is to push your body harder as much you can. So, in the end, you must feel that your body has done greater work than its capacity. To do high-intensity interval training, you need to keep the following things in business.

1- Workout For HIIT

You need a cardio workout for high-intensity interval training. Any exercise which increases the heartbeat can be used for high-intensity interval training (HIIT). No matter which cardio exercise you do, all that matters is to do it with full intensity. You can do it with full intensity for 30,60 or 90 seconds. It depends on when your body feels fatigued. Do your workout with full intensity so that your body feels exhausted.

Since high-intensity interval training is done for less period of time, so you have to do it with full intensity. You can sprint, you can do cycling, you can use an assault bike etc for HIIT workout. You have to do a minimum of 3 repetitions with an intense exercise for 30 seconds. However, I recommend you to do HIIT for 40 minutes, if not so then at least do HIIT up to give up.

Young woman doing high-intensity interval training (HIIT)
Young woman doing high intensity workout

2- Rest For HIIT

Rest is a key to success for every athlete. Rest is as important for our body as the workout. When we do intense exercises, our muscle gets rupture and when we take rest our muscles are repaired using energy. When you do high-intensity interval training (HIIT), your fat is lost due to workout. It is an active loss. Now, as your body feels fatigued, so to restore the body normal condition energy is used. This energy at rest also comes from the breakdown of fat molecules. This is called a passive loss.

So, to maximize weight loss, you need active as well as passive loss. Hence you need both workout and rest. The amount of rest to be taken depends on how much workout you do. Always rest for half the time, you do workout. If you do intense workout for 1 minute then you should take rest for 30 seconds.

Young woman taking some juice during interval of high-intensity interval training (HIIT)
Young woman taking some juice during interval of intense workout

3- Workout To Rest Ratio

For beginners, workout to rest can be 1:2. Most of the beginners are not used to do an intense workout. So, they can take relatively more rest. They should do intense workout for 30 seconds and take rest for 1 minute. Intermediate users can raise the ratio to 1:1. They can do exercise for 30 seconds and rest for the same time also. However, when you get accustomed to doing workout then you can raise the ratio to 2:1. You have to do workout for 1 minute and take rest for 30 seconds.

4- Workout Resources

You can do workout at any place. You don’t need to depend on resources. Even if you don’t have access to resources like gym, still you can do high-intensity interval training (HIIT). You can sprint, climb stairs, run uphill, do cycling, and do swimming. Even if you are a busy person you can do high-intensity interval training (HIIT). It doesn’t require a lot of time. Even you can do it at home by climbing the stairs. You don’t require any equipment to do high-intensity interval training (HIIT).

If you have resources available like gym then you can use a treadmill, cycling ergometer, rowing ergometer, assault bike, etc for HIIT. So, if you have resources availble then you can use them for HIIT.

Benefits Of High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) has a lot of benefits ranging from weight loss to improved metabolism. In this topic, I will be going through its few but major benefits

1- Weight Loss

It is probably the most important benefit of HIIT. In fact, HIIT is mainly used for weight loss. More than 90% of people do it for weight loss. It reduces your fat content and makes your body slim. Also, such an intense workout results in weight loss. Keep in mind that HIIT doesn’t lose muscle since it metabolizes fat rather than proteins.

Also Read: How To Lose Weight Quickly?

2- Maintain Body Physique

High-intensity interval training (HIIT) helps in maintaining the proper physique of the body. It is such an intensive exercise that burn all the excessive fat in the body. So, it prevents the body from looking chubbier. Hence HIIT help in maintaining the body physique.

3- Fat Reduction

High-intensity interval training significantly helps in reducing the fat level. It reduces the fat by oxidizing it. HIIT demands more and more energy production. Once the carbohydrates are consumed then fats will be consumed to provide energy. So, the high-intensity interval training helps in burning fat calories. In this way high-intensity interval training reduces fat.

4- Cardiovascular Fitness

High-Intensity interval training (HIIT) helps you to attain cardiovascular fitness. Cardiovascular fitness refers to a healthy heart. When we do high-intensity interval training, more and more blood flow through the heart. The flow of blood with such pressure prevents the deposition of cholesterol in a blood vessel. In this way, the heart remains healthy and fit.

5- Brain Power

High-intensity interval training (HIIT) increases the power of the brain. Research shows that High-intensity interval training is beneficial to cognitive control. It also increases the working memory capacity of brain.

6- Cardiovascular Diseases

Cardiovascular diseases are life-threatening over the last few decades. There is a significant rise in the death rate due to cardiovascular attacks. However, high-intensity interval training plays a significant role in preventing cardiovascular diseases. It prevents several cardiovascular diseases like heart failure, high blood pressure, obesity, coronary artery diseases, etc.

7- Highly Efficient

High-intensity interval training (HIIT) is a highly efficient exercise. Yo don’t need to squeeze extra time for that. Even if you have a busy schedule you can do it easily. You can even do it during the lunch break.

8- Improved Metabolism

It improves the metabolism of the body. It significantly drops the insulin level. Insulin helps in converting glucose to the fat particle. Since insulin level has fallen down so, no more fats will be formed. As a result, the body will feel weight loss. This is how high-intensity interval training (HIIT) helps in maintaining the weight of body.

Also Read: High Intensity Interval Training Benefits


High-intensity interval training (HIIT) is a gem of exercise. Not only it helps in weight loss but it also helps to maintain health and fitness. So, if you are losing weight or plan to do so, I highly recommend you to go with high-intensity interval training (HIIT). Also, in normal routine try to do high-intensity interval training since it prevents the accumulation of excessive fats.

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About Umer Arif

A few years back I decided to take care of my health. For that purpose, I learnt a lot about health and fitness. Now, I have deep knowledge about health and fitness, and I am helping others to gain health and fitness. I am a blogger by passion, Fitness trainer by profession and a Medical student by Interest.

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