High-Intensity Interval Training involves combining short bursts of high-intensity exercises with short bursts of low-intensity exercises, which have been shown to increase weight loss more than steady cardio workouts. Since HIIT combines interval training and a high-intensity workout, it results in excess post-exercise oxygen consumption (EPOC), also known as ‘afterburn.’ That means that your body remains a fat-burning machine for up to 48 hours after you finish your HIIT Workout.
During the intense exercises, your heart rate should reach 80% of its maximum rate, which can be calculated by subtracting your age from 220 and multiplying that by .8. For example, if you are 30 years old, 80% the maximum rate is 220-30= 190 x .8 = 152. Once your heart rate reaches the 80% maximum goal, reduce your workout intensity to a very low rate for the same amount of time it took you to reach the 80% heart rate maximum. Repeat this 5-10 times for a complete HIIT Workout. Check out a few examples of High-Intensity Interval Training Workouts below!
High-Intensity Interval Training Examples
Treadmill HIIT Workout
- Step 1: 30-second full-out sprint
- Step 2: 30-second cool-down walk
- Step 1: 45-second full-out sprint with 5.0 incline
- Step 2: 45-second cool-down walk with 1.0 incline
- Step 1: 60-second full out-sprint with 5.0 incline
- Step 2: 60-second cool-down walk with 1.0 incline
Ace Fitness 20-Minute Home HIIT Workout