Evidence-based scientific guidelines suggest that exercise ranks as an ideal non-pharmaceutical strategy in the prevention/management of chronic diseases. Despite these well-documented benefits, 33% of adults and 80% of adolescents—approximately 1.4 billion people—fail to meet public health guidelines for recommended levels of exercise. Since most individuals cite a lack of sufficient time as a major barrier to exercise commitments, fitness experts now suggest high-intensity interval training (HIIT) as an effective option. Read on to learn about the benefits of these creative and time-saving workouts.
Bursting With Advantages
Coaches and athletes have utilized interval training for over 100 years, taking advantage of its ability to induce significant physiological adaptations/health benefits with less of a time commitment. “High-intensity interval training is all about quick bursts of intense exercise like sprinting, followed by rest periods,” says Andy Gallardo, a certified personal trainer and Director of Employee Wellness at Kaiser Permanente in Southern California. “The short bursts of intensity are designed to raise your heart rate significantly. And then the rest periods bring it back down.”
Fans of interval training commonly engage in any of the following models:
- the high-intensity interval training (HIIT) model – submaximal efforts that elicit ≥90% of˙VO2maxor >75% of maximal power
- the sprint interval training (SIT) model – a more intense version of HIIT that involves maximal or supramaximal efforts greater than˙VO2max or maximal power
- the repeated-sprint training (RST) model – performing a high number of sprints lasting less than 10 seconds, interspersed with relatively shorter recoveries (<60 seconds) compared to recovery periods of SIT
When executed properly, such workouts can induce similar or even greater physiological adaptations than moderate-intensity continuous training, which generally consists of 30 to 60- minute sessions performed at 40% to 60% of oxygen consumption reserve. Interval training invites a high caloric burn in a short amount of time. “HIIT is a good way to burn visceral fat, or the fat around your core muscles and organs,” says Gallardo. Another major benefit kicks in post-exercise, often referred to as afterburn. “Basically, this means your body continues to burn calories after you’re done exercising,” he says.
Brief Workouts for Busy Lives
When faced with days presenting a packed agenda, HIIT can provide a great exercise option. A 10-minute workout with 10 1 -minute bouts of intense exercise — like a sprint — can provide the same health benefits as a longer moderate workout, but in half the time. Evidence-based research indicates that HIIT workouts can help improve blood pressure and lessen one’s risk of heart disease.
“If you only have 10 minutes to exercise, it’s important to take that time when you have it,” says Michael Fong, MD, Program Director and sports medicine at the Los Angeles Medical Center. “All exercise is good. And you’ll still get the health benefits from exercise even if you do it in 10-minute increments through micro-workouts.”
Even short stints of high-intensity exercise appear to trigger the release of endorphins — the brain’s “feel good” chemicals. Endorphins circulating in the bloodstream can counteract pain, helping to thwart or mitigate some of the discomfort that can occur during HIIT workouts. This aspect explains why many individuals perceive HIIT training as more pleasant than they had expected.
Gaining Worldwide Popularity
Due to its time-saving nature, as well as the fact that it elicits similar physiological adaptations to those observed with medium-intensity training, HIIT jumped to the top of the list of fitness trends worldwide. Ongoing research continually shows that interval training programs – including those ranging from 5 days to 12 months – prove effective in increasing ˙VO2max, endurance capacity, resting metabolic rate, body composition, and insulin sensitivity.
No Equipment? No Problem
Another appealing factor of HIIT lies in the ease of squeezing it into a busy day, even in the absence of an equipment-laden gym. Below we present some sample 10-minute HIIT routines; simply find a timer and ample space to move.
Run-sprint-walk intervals
- Run/ jog at a comfortable pace for 3 minutes
- Sprint for 1 minute
- Walk for 1 minute
- Run/ jog again for 3 minutes
- Sprint for 1 minute
- Walk for 1 minute
30-second burns
- Warmup: Jog in place or jumping jacks for 2 minutes
- Sequence:
- Pushups for 30 seconds
- 30-second break
- Planks for 30 seconds
- 30-second break
- Squats for 30 seconds
- 30-second break
- Repeat this sequence 2X
Many people choose to engage in some basic cool-down stretches following this routine.
Cardio bursts
- 1-minute jog in place/ jumping jacks
- 10-second break
- 1 minute of squats
- 10-second break
- 1 minute of pushups
- 10-second break
- 1 minute of wall sits
- 10-second break
- 1 minute of sit-ups/crunches
- 10-second break
- 1 minute of planks
- 10-second break
- 1 minute of side planks, 30 seconds on your right, 30 seconds on your left
- 10-second break
- 1 minute of high knees
- 10-second break
- 1-minute jog in place or jumping jacks
Again, cool-down stretches work wonders following this workout.
The 10-Minute HIIT Ab Workout
Perform each exercise for 30 seconds, and take 10 seconds of rest between each move. After finishing the sequence, repeat 2 more times for a total of 3 rounds.
- Mountain climber: 30 seconds
- Side plank with a dip: 30 seconds (15 seconds on each side)
- Seated knee tuck: 30 seconds
- Up-down plank: 30 seconds
- Russian twist: 30 seconds
The Power Pecs Attack
- 10 plyometric push-ups
- 10 diamond push-ups
- 10 wide push-ups
- Traditional push-ups to failure
Reduce the HIIT Risks
While generally safe and effective, 10-minute HIIT workouts may pose risks for some individuals. Personal trainers utilizing such routines with clients may want to keep in mind the following safety strategies ~
- Include Warm-Up’s and Cool-Down’s:This helps prepare muscles and prevent injury.
- Focus on Form: Proper form tops the list in terms of injury prevention, which takes on even more importance when engaging in HIIT. Never sacrifice form for speed or intensity.
- Challenge and Listen: Pay attention to how the client says he feels to gauge an understanding of how his body responds to the HIIT workout. If he reports pain or excessive fatigue, adjust the routine accordingly. The key to HIIT success involves striking a balance between pushing limits while providing the body with appropriate and necessary rest intervals.
The Final Word
Versatility remains one of the best things about HIIT workouts. Whether a client desires bodyweight-only exercises, pure cardio or power plyometrics, the endless exercise combinations and training formats mean a HIIT workout design can exist for everyone.
According to an article published in the Journal of the American Medical Association (JAMA), scientists suggest that among adults aged 40-85 years, 10 minutes of moderate exercise each day could help prevent approximately 110, 000 deaths per year. Considering the creativity and fun found in HIIT programs, 10 minutes seems like something we can all fit into a busy day!
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8294064/
https://www.health.harvard.edu/heart-health/interval-training-a-shorter-more-enjoyable-workout
https://healthy.kaiserpermanente.org/health-wellness/healtharticle.10-minute-hiit-workouts
https://www.popsugar.com/fitness/hiit-ab-workout-46776264
https://www.coachweb.com/bodyweight-workouts/6828/10-minute-hiit-workouts
https://www.crunch.com/thehub/the-power-of-10-minute-hiit-workouts/
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473#google_vignette
