Have you ever felt frustrated trying to burn the extra calories and it’s all in vain? You’ve tried various aerobic exercises and even sign-up for weight loss diets yet the progress is dragging. Well, try out HIIT Cardio and you will have a different story to tell.
According to 2021 top 10 global fitness trends by ACSM, HIIT Cardio ranks among the top 5. Here, you will learn all the basics about this workout. And get the answers to questions like what is HIIT Cardio? Why is it popular? What are its benefits? Also, we will look at the comparison between it and steady-state exercises. So, let’s start:
What is HIIT Cardio?
HIIT stands for high-intensity interval training. It’s an exercise that involves periods of pushing your body to the limit followed by rests. So, if you want a workout that consumes little time as possible daily, this exercise fits.
Why is this exercise so popular?
Unlike other exercises, HIIT Cardio is more engaging to people of various fitness levels. And as such, you can modify it to fit your need. So whether you want to shape up or manage special conditions like Diabetes, this workout suits you.
Last but not least, this workout can be incorporated into various exercise modes with ease. So whether you love running, cycling, swimming, walking, or any other, you can use HIIT Cardio in them.
What are the Benefits of HIIT Cardio?
- Quick Shedding of Calories
From a scientific point of view, this exercise is more effective and works quicker in shedding calories. Therefore, it’s way better than traditional weight loss workouts and the result takes a short time to manifest.
- It’s Reliable
If you are so determined to lose the excess pounds, then this exercise is a reliable option. It takes the least amount of time daily allowing you to find time for a workout in your busy schedule.
- Lose Fat as well
Besides shedding calories, this workout is great for losing fat. Through it, you can ignite the body’s energy demand hyper-drive. And as such, the stored fats will be metabolized to compensate for the body’s demand for more energy during the workout.
- Healthier Heart
Unlike other aerobic workouts, HIIT Cardio pushes your body to the limit to a point where the heart feels likes it’s bursting. And through this, your heart health improves assuring you of a longer lifespan.
- Muscle Gain
If it’s your first time working out, then expect to gain some muscles through this exercise besides losing fat. From studies, trainees who were inactive before are bound to gain more muscle mass in areas of focus like trunk and leg muscles.
- No need for pieces of equipment
Here, you have the opportunity to shed calories without having to spend on buying gym types of equipment. With the right workout routine, you should be able to attain your goal effortlessly.
Other Health Benefits
- Lower blood pressure and decrease heart rate
- Lower blood sugar
- Enhance oxygen consumption by the body
- Boost metabolic rate
HIIT Cardio Vs Steady State
HIIT Cardio involves rapid workouts at short intervals followed by rests. The idea is to push the body hard and reap the maximum benefits. Steady State on the other hand involves taking things slowly at a constant pace, boost endurance and attain your goal. So, which of the two should you choose to work with? Let’s look at individual pros and cons for a better pick:
- HIIT Cardio
- Better body performance
- Shorter workouts
- Better elimination of belly fat
- Better calorie burn
- Increases insulin sensitivity
- Higher risk of injury
- Tough for beginners
- Steady State
- Less stressful
- Improves health
- Boost endurance
- Improves the efficiency of body metabolism
- Quick recovery
- Susceptible to overuse injuries
- Rarely exciting
So now, which one do you prefer after comparing their pros and cons? From our point of view, your choice should depend on your level of fitness and goal. If you want a quick result and ready to give your best, then HIIT suits you. If you want to take things slow but steady, then Steady State is the best.
Ways to do HIIT Cardio
- Start Slow
Begin with 20seconds sessions with 60 minutes resting phase. This is important in preparing the body and limiting chances of injury
- Do Warm-ups
Afterward, do warm-ups on crucial joints like ankles, legs, hips, wrist, and shoulders. Thereafter, do light jogging, or jumping jacks.
- Target reps
When you are ready, choose the HIIT Cardio plan to work with. And when you start, target higher reps as you move to the next intervals. For instance, start with 20 pushups/min and move higher reps/min of at least 35 to 40 pushups/min. This will push your body further.
- Have an interval timer with you
Get an interval timing to avoid the inconveniences of checking your timer over and over.
- Non-consecutive training
As you remain resilient on the HIIT Cardio, avoid non-consecutive training. This will give you time to recover and also avoid injuries due to over-exercising.
- Shorter intervals
Try as much as possible to restrict your intervals between 20-60 seconds, it’s the essence of HIIT training.
- HIIT plan
Now, it’s time to choose your intensive training workout plan. Note, the target here is an exercise that pushes you to the last breath. Therefore, they must be full-body workouts like:
This is at the disposal of everyone. For a better challenge, consider an up-hill challenge followed by periods of rest when descending.
- Stationary Bike
Stationary bikes are way better than moving bikes since they allow for accurate measurement of intensity. You can find them with ease at any gym.
It’s a challenging exercise but the best pick for a full-body workout. Before starting, ensure you’ve built enough strength and stamina.
- Kettlebell swings
It’s also a full-body workout and a popular style for HIIT workouts. It targets energy systems and easy to perform by anyone.
- Bodyweight workouts
Bodyweight workouts are some of the best HIIT exercises. And this is especially if you combine exercises like bear-crawl, pushups, and squat jumps, among others. To reduce excessive fatigue, you need to rest longer when doing this workout.
Back to where we started, what is HIIT Cardio? What are its benefits among others? Now you should be able to answers those questions with ease. So, you can give it a try and experience the benefits.
However, it’s important to consult your physician. You need professional clearance to ensure this exercise is safe for you. But besides this, start slow and then build on intensity gradually. This should keep you from getting injuries as you focus on your goal.