High-Intensity Interval Training or HIIT as it is commonly known has been rising amongst gym-goers as a form of cardio. It is popularly believed that cardio is the reason for weight loss while in reality, it is an aid to weight loss. Calorie deficit and weight lifting help you lose fat while cardio becomes additional assistance to it. 

The most common question asked is: What is the best form of cardio for weight loss? The answer: There is no best form of cardio. Every type of cardio helps but the most recommended type of cardio is HIIT. Let’s get into the depth of the different dynamics of High-Intensity Interval Training. 

What Is HIIT? 

High-intensity interval training is a cardio regime wherein you give a 100% effort in an intense and quick exercise, popularly known as bursts of exercise, followed by short periods of rest. For example, sprinting for 30 seconds followed by light jogging for 20 seconds. 

What Are The Benefits Of HIIT? 

• High-intensity interval training raises the metabolism rate of the body. During the exercise burst, the body uses a significant amount of oxygen and creates a shortage. During the resting period, the body asks for more oxygen. This effect is popularly known as excess post-exercise oxygen consumption (EPOC). This after-burn effect is the primary reason the body burns an extra number of calories when performing HIIT as compared to doing steady-state cardio. 
• HIIT routines usually consist of bodyweight exercises. The focus of doing high-intensity interval training is to ensure the heart rate increases. HIIT workouts result in optimal muscle retention and building coupled with an increased number of burned calories and fat loss.

What Is The Best Form Of HIIT? 

High-intensity interval training comes in various types but since it is a form of cardio, it should be treated like one. The best machines to use for it would be a treadmill, stair-master, cycling, cross-trainer. If you wish to do it without any machines then go for options such as the training ropes or jump ropes. At the end of the day, you have to make sure you raise your heart rate which in turn helps with your metabolism level. 

How Often Should I Be Doing HIIT Workouts? 

The number of times you do a HIIT workout depends on what your goal is. If your goal is to lose fat then you should do high-intensity interval training twice a week. This is because the effect of one session lasts almost for 48 hours. However, if your goal is to add muscle mass then do a HIIT session once a week to improve your endurance and stamina levels. 

How Many Repetitions Of HIIT Should I Do? 

When it comes to HIIT sessions then the recommended starting point is repeating the entire cycle i.e., exercise burst and resting period for around 5 to 8 times. As you move forward you can amp up to doing it 8 to 10 times. Always ensure you do the repetitions till the point it suits you. Pushing it one extra repetition doesn’t hurt but don’t end up hurting yourself. 

Incorporating a HIIT session within your workout routine is a good option. It has a number of benefits and will improve your athletic endurance as well. There’s no better time than now to start with your HIIT sessions!

Bonus Point: Our favorite Dwayne “The Rock” Johnson does HIIT himself too!