HIIT stands for High-Intensity Interval Training. It's a workout protocol consisting of intense anaerobic activity performed at high-intensity intervals, eliciting aerobic benefits. You could say this is one of the best cardio exercises to optimize your caloric expenditure and fat burning.
The Difference between Sprinting and HIIT
One of the most common questions people ask us at MPower Fitness Coaching is, "Does sprinting burn more fat than HIIT?" It depends on how you train at fitness centers near me. When doing HIIT workouts, it's best to avoid sprinting so that your body can achieve an aerobic benefit. Sprinting takes a lot out of your body without giving anything back in return.
When sprinting, you're going as fast as possible until your body can't go any further. This is a pure anaerobic exercise that doesn't burn a lot of energy. On the other hand, HIIT workouts at MPower Fitness Coaching engage many more muscles and give your body a workout while working out.
Benefits of HIIT Workouts
One of the first reasons HIIT workouts at fitness centers near me are outstanding is that you can get a lot done in a short amount of time. And overall, it only takes about 20 minutes to do a good HIIT session. Since you're working so hard for such a short time, your body will burn more calories throughout the day.
Exercise like this also requires a lot of mental energy and focus, and you can't take breaks, and you have to push yourself as hard as possible. This forces your body to make significant changes very quickly, which we all want anyway.
HIIT allows you to keep pushing yourself even when fatigue sets in. The human body can only do so much before it needs a break. HIIT is perfect for people that want to avoid the monotony of going for a jog every day. It can be challenging to keep pushing yourself if you do the same thing repeatedly, but we tell our clients here at MPower Fitness Coaching that HIIT workouts make it easy because you're pushing your body as hard as humanly possible.
How to do a HIIT workout at home or at fitness centers near me
First off, it's essential to make sure you have the right equipment. For HIIT workouts, you'll need a high-intensity exercise bike or an elliptical with variable resistance levels. You can also choose other pieces of cardio equipment like rowing machines or stationary bikes because they both work well.
Make sure your exercise machine is sturdy and won't collapse under your weight. Once you get on the machine, increase the resistance to the maximum level and pedal as fast as possible for 20 seconds. Once you've done this, rest for 10-15 seconds and repeat five times.
Afterward, take a 1-minute break and do another set of 8 intervals with a 30-second rest. Once you've done this, do a final set of 6 intervals with 45 seconds rest instead of 30 seconds.
The amount of time you rest is up to you, but the shorter it is, the harder your workout will be and the more calories you'll burn. If possible, try not resting at all between rounds – take a quick break after each interval.
As a general guideline we MPower Fitness Coaching trainers advise that you should do a total of 4 HIIT workouts with at least one day of rest in between each session so your body can recuperate. If you have time, try to fit in 5 or 6 HIIT workouts instead because the more sessions you do, the faster your results will come.
Keep in mind that this is a very intense workout, and it takes up a lot of your time, so you don't want to do it every day. The best way to get the most out of HIIT is by doing it 1-2 days per week with at least one day off in between each session.
Tips for doing a successful HIIT workout at fitness centers near me
Make sure you have a good warm-up before your HIIT workout at home or at MPower Fitness Coaching HQ in Chino Hills, CA. This can be as simple as 5 minutes on the exercise machine that you're going to use.
Start with low resistance and focus on pedaling fast for one minute. Once you've done this, pedal as quickly as possible for 20 seconds and then rest by slowing down; repeat this four more times, so you have completed 1 set of HIIT intervals.
Increase the resistance level to the next setting and do six sets total, resting for 30 seconds between each round. During your final two sets, increase the resistance to its highest level but reduce the number of repetitions from 6 to 4 reps per interval. Make sure to take a 1-minute break after completing all four sets.
For your last set, try to sprint as fast as you can for 20 seconds and then slow it down for 10 seconds before jumping back on the machine again. Do this six times in total without any breaks.
Remember that your goal should be to pump out as many reps as possible in each 20-second interval. If you have to stop at any point, then your resistance level is too high.
You can also prepare for HIIT workouts by doing a warm-up on the exercise machine at MPower Fitness Coaching beforehand and drinking 5-10 ml of beet juice, so oxygen flow to your muscles improves while you work out.
Although it may seem hard at first, after you get the hang of HIIT, you'll be able to complete your workouts in half the time. The best thing about it is that it allows you to burn fat without sacrificing muscle tissue because you can do it with low resistance settings.
If you've been struggling to find an efficient way of losing weight, then HIIT is worth considering. It's an incredibly effective workout that will help you build stamina and lose fat fast without spending hours on end in the gym.
Make sure you listen to your body because everyone reacts differently to HIIT training. Whether it's for muscle soreness or joint pain, if you feel any discomfort at all, then stop your workout immediately.
This is why it's crucial to control the resistance on your exercise machine and keep it low enough so that you can pedal as fast as possible while still being able to maintain proper form throughout the entire HIIT session.
If done correctly, you should feel an intense burn in your muscles during each interval. If you don't, there's no need to panic because it will come with time as long as your resistance level isn't too high and you're focused on giving it your all during every workout.
Want to see how HIIT workouts can help transform your physique? Visit us at MPower Fitness Coaching!