You've probably heard the buzz about HIIT. Your friends can't stop talking about the results. But the phrase 'high-intensity interval training' might sound intimidating. Don't worry—HIIT isn't as daunting as it seems.
Let's break it down: HIIT consists of short, intense bursts of exercise followed by recovery periods. The formula is simple: push yourself to the max for a brief time, rest and repeat.
This proven method, particularly the strategic use of recovery periods, allows you to repeatedly reach your maximum training zone, challenging your body in every workout.
Studies show that HIIT not only burns calories for hours post-workout*, but also leads to 9% more fat loss** and is 17% more effective overall than traditional steady-state cardio***. What's not to love?
However, HIIT is intense by nature. It's most beneficial when built upon a foundation of fitness and moderate exercise.
So, are you ready to take on HIIT?
To answer that, consider where you are in your fitness journey.
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New to fitness: If you're just starting out, diving straight into HIIT isn't recommended. We suggest 12 weeks of consistent moderate-intensity exercise, including strength, cardio and flexibility training. Check out the Les Mills SMART START guide for building your fitness base. Remember, when you're beginning, consistency is more crucial than intensity.
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Intermediate exerciser: With a solid fitness foundation, it's time to boost intensity, not volume. Try replacing an hour of your regular routine with 1–2 HIIT sessions weekly. You'll be amazed at the results!
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Experienced exerciser or athlete: HIIT pushes you to your maximum training zones every time—there's no coasting. Even for the super-fit or athletes, HIIT can significantly enhance performance. Consider the improvements an elite women's soccer team saw by adding just 2 HIIT sessions to their pre-season training.
Where do you fit on this fitness scale? If you're ready to experience HIIT, check out our timetable and try HIIT, Les Mills Grit or XFI. Take on the challenge and achieve rapid results.
Remember, always consult with a fitness professional or healthcare provider before starting a new exercise regimen, especially one as intense as HIIT.
References
*20 minutes of HIIT leaves you burning fat for 9 hours after the workout. Laforgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences. 2006;24(12):1247-1264.
**HIIT is 9 times more effective for fat loss than steady state training. Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism-Clinical and Experimental. 1994;43(7):814-818.
***HIIT is 17% more effective than steady state training. Schjerve IE, Tyldum GA, Tjonna AE, et al. Both aerobic endurance and strength training programmes improve cardiovascular health in obese adults. Clinical science. 2008;115(9):283-293.