In this article I’ll tell you about the HIIT cardio training and its benefits.
Let me start with the name – HIIT stands for “High Intensity Interval Training”.
The maximum length of the HIIT cardio training is around 20 – 30 minutes to avoid the body from switching into “preservation” mode. In these 20 – 30 minutes, calories are burned very intensively, but the biggest advantage is that in contrast to a regular cardio workout, HIIT ensures that the body metabolism processes are active at least 2 hours after the workout.
HIIT cardio training is a great alternative for busy people since in contrast to aerobic training which last for 40 minutes, HIIT only takes 20 minutes but with the same amount of calories burned. Don’t believe me? There is proof! Try it for yourself!
What is the HIIT cardio training like?
And now for the most important part – what is this workout like? It is basically the same as any other exercise with any cardio exercise machines – elliptical trainers, treadmills, bikes, or even just running. It is all based on the same principle.
First, always warm up for 5-10 minutes (as usual). If you’re planning on running, start by running in a slow pace for 2 minutes after the warm up, then accelerate for 30 seconds, and continue as before for 2 more minutes. Repeat 9 times. You can continue repeating the same process over and over again until your 20 – 30 minutes are up. The same idea applies to all types of cardio exercise machines – just switch up the pace from slow to fast, to slow again. The intervals between paces can also be individual – it is not necessary to keep slower pace for 2 minutes and faster pace for only 30 seconds, but this would be great for a beginner. Those who are used to this kind of training can switch paces after 1 minute. Professionals, however, run slowly for only 30 seconds, but keep a faster pace for a minute (the opposite of a beginner).
Most importantly, remember to cool down after your cardio workout! Keep running for about 5 minutes in medium pace.
Listen to your body and do not exaggerate! At the beginning the length of a HIIT training should not exceed 10 minutes.