The speed of each exercise can be faster or slower, depending on one’s fitness level, but encourages the participant to work to their maximum ability. This workout can be performed at home using just an exercise mat and a timer or clock. A meta-review of HIIT compared with control groups found HIIT to be safe (no acute injury reports or serious cardiovascular events) in controlled supervised settings, with mean compliance rates in completing the program reaching >80%. Research has generally found HIIT to be a safe and enjoyable exercise for a range of ages and medical conditions. HIIT workouts should be tailored to the individual’s fitness level and medical conditions. These checklists include medical conditions that are contraindicated to performing HIIT workouts (e.g., uncontrolled heart rate such as with arrhythmias, uncontrolled diabetes, retinopathy), and symptoms to watch for to end a HIIT workout early, such as a significant rise or drop in blood pressure during the workout. The American College of Sports Medicine provides screening tools that can be used to identify risk factors using the HIIT format, to lower the risk of adverse events. It has been observed that for deconditioned individuals, the intensity of HIIT is comparable to what they may encounter during activities of daily living. People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT. Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest. HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats. The difference with circuit training is that the intensity is variable, whereas HIIT encourages maximum effort by reaching 80-90% maximum heart rate. Participants rotate through each station, completing one exercise that lasts several minutes. Circuit training involves 8-12 exercise stations that target different muscle groups. Fitness centers and gyms that offer Tabata classes are typically 20-30 minutes and encourage participants to reach their highest intensity ability, but they can self-regulate their workouts. His exercise intervals were extremely high intensity, followed by very brief rest periods. Tabata is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. Other terms that are used interchangeably with HIIT are Tabata and circuit training. The interval durations can be timed by using one to five-minute music tracks.
HIIT workouts can be integrated into various exercise formats, such as running (outdoors or on a treadmill), dancing, rowing machines, stationary bicycles, or stair climbers.
HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout. Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.īody weight can be used as the main form of resistance so that additional equipment is not needed. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements. HIIT is a type of interval training exercise. In order to achieve similar benefits to a longer workout, the intensity is vigorous. In about 30 minutes, it is considered a complete workout that combines both aerobic and strength (resistance) training. In our time-pressured culture, HIIT has claimed a spot in the top 10 fitness trends since 2014 as surveyed by the American College of Sports Medicine. High intensity interval training, or HIIT, challenges this barrier by incorporating an effective workout in half that time. “I don’t have time!” is one of the top reasons for not exercising, as many traditional workouts push a commitment of about an hour.
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