April 08, 2021

What is HIIT?

We don't want to put complicated definitions here, to put it simply, HIIT means that you alternate between high intensity and low-intensity exercise or rest for a limited time. One good example of HIIT is sprint running for thirty seconds at your fastest speed and then walking for thirty seconds.

Why is it More Effective?

The main objective of HIIT is to increase your heart rate up to 90 to 95% of its maximum. You will be working anaerobically for a short while. This causes excess post-exercise oxygen consumption. It is also called the after-burn effect.

This way, you'll be burning more calories the whole day so that your body can recover from that intense deconstruction. In normal exercises, you work aerobically and can't start the after-burn effect. In other words, you need to be close to your maximum heart rate during HIIT if you want it to be effective.

How Long Should it Last?

Many aficionados wonder, what should the optimal HIIT workout time be? In many hardcore fitness classes, these sessions last for 60 minutes. But research says that high intensity and high volume exercises could do more harm to your body than good. As we said before, the whole point of HIIT is exercising for short intervals followed by rest. But you have to put your all into it.

A popular NY time article said that all you need is 7 minutes of HIIT a few times a week. In our experience, the optimum time for everyone is between 15-30 minutes. If it lasts longer than that, then it means that you did not reach your true high intensity. On the flip side, if you spent less than 15 minutes during your HIIT, then it means that you didn't exert yourself enough to make a true difference. Don't be discouraged though. A 5-minute workout is better than not doing it. But when it comes to the optimal time, that would be anywhere between 15 to 30 minutes.  

We'd still like to say that many other factors determine what is appropriate for you. But 20 to 30 minutes is a good enough range to aim for.

Final Thoughts

HIIT is very famous these days for burning fat in a short amount of time. But you have to pack as much energy into these short bursts as possible. Many people wonder what the optimal time for them could be. While it may vary depending upon your lifestyle, well-being and age but a good range for an average healthy person would anywhere between 15 to 30 minutes.


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