HIIT, or High Intensity Interval Training, has been popular for over a decade. Maybe you’ve done a HIIT class (or hundreds of them) or perhaps you incorporate HIIT into your own workout routine. Regardless, here’s a question worth asking – are you smart enough for HIIT?
You don’t need to understand the physiology behind high intensity interval training to benefit. But you do need to:
– Understand what a HIIT workout actually is.
– Avoid one of the most common mistakes.
HIIT Defined
There are countless different ways to perform high intensity interval training, but all HIIT includes:
- Short bursts of intense anaerobic work alternating with ‘active recovery’ – moderate or easy work.
- A total workout duration of no more than 20 – 30 minutes.
Other elements can be manipulated to suit your preferences, fitness level, and goals:
- The work and recovery intervals can vary. Most start with a 1:2 ratio. Perhaps 20 seconds of work followed by 40 seconds of active recovery. As your fitness level increases, you can move to a 1:1 ratio and then even to a 2:1 ratio. No matter your ratios, you keep alternating between hard and moderate or easy work.
- You can also perform HIIT with or without equipment. Rowing machines, bikes, treadmills, kettlebells, wall balls… almost any gym equipment can be used in HIIT. Body weight exercises (squats, pushups, plank, etc.) are appropriate too. Or you can hit the road for a bike ride or run that’s structured around interval training.
The Most Common Mistake
I recently attended a HIIT instructor training. Instructor trainings present an interesting situation when the workout portion rolls around. The lead instructor typically pushes a little harder than they might in a regular class. And the participants do their best to hang tough. We’re instructors. We’re supposed to be in good shape.
But guess what? I catch myself looking at my own form and the form of those around me during the trainings. It makes me think.
How many people work out in group situations every day and push themselves past good form and execution? How many are trying to keep up with the rest of the class? Or when they’re working out on their own, how many are pushing for more reps, more weights, and more calorie burn before they’re ready?
Because intensity is often translated as speed, HIIT workouts are especially ripe for improper technique.
Some common HIIT exercises:
- Pushups
- Burpees
- Kettle Bell Swings
- Jumping Lunges
- Mountain Climbers
It’s easy to slip into poor execution with every single one of those exercises (and others) when you’re trying to up the intensity. The trick is to know your strength (and weakness) and pace yourself accordingly.
If I try to do fast burpees, my form falls apart. Sure, I’m moving and my heart rate is up. But I’m not going through the full range and reaping the full benefits. If I don’t pay attention, I’ll slip into partial pushups and small jumps. However, if I slow it down and focus on my form, it’s just as intense (if not more) and I’m doing a better job at strengthening. I’m also decreasing my chance of injury.
So, are you smart enough for HIIT?
Of course you are. You know that you can still keep up the intensity as you:
- Slow down for better execution.
- Modify the exercise.
- Or substitute with another exercise.
You’re also smart enough to crank up the intensity and speed if you’re getting complacent and your workout feels too easy.
Finally, you know that you’ll reap the most benefits from alternating short intense work with active recovery intervals in sessions not longer than 20 – 30 minutes.
Putting It Into Practice
You should only do high intensity interval training a couple of times a week. Use it as a time efficient way to burn calories and improve endurance and conditioning.
For your other workouts, cross train. Pursue other goals, like strength training, steady state endurance training (e.g. group fitness or running), and fun recreational exercise like paddle boarding, hiking, sports, or whatever you enjoy.
Stay smart and stay fit!
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