High Intensity Interval Training, commonly known as HIIT, is a workout style that has taken the fitness world by storm in recent years. It is a type of cardio workout that involves short, intense bursts of exercise followed by periods of rest or active recovery. There is often some confusion between High Intensity Training (HIT), the resistance exercise protocol generally performed with free weights or weight training machines and High Intensity Interval Training (HIIT) the cardiorespiratory training system. Do not confuse the names or methods but be aware that both forms of training have a lot of scientific research behind them and both can be very valuable to improving your fitness level. Both methods are relatively time efficient as well.
High Intensity Interval Training can be performed with a variety of exercises, including running, cycling, rowing, swimming and bodyweight movements as well as various other types of exercise equipment. Many indoor exercise machines found in most commercial gyms can be utilized for HIIT Training. These could be stationary bikes, treadmills, stair climbers, rowing machines, elliptical trainers, etc. This type of equipment will have timers and intensity controls that can be effectively used when performing HIIT workouts.
The general term “interval training” originally comes from the world of track and field. The Swedish track team started using “fartlek training” (meaning speed play) back in the late 1930s. This involved track athletes running much harder and faster than normal for relatively short bursts during their training runs. In recent years various methods of very effective interval training have been scientifically research and developed.
One of the primary benefits of HIIT is its ability to maximize fitness in a short amount of time. Research has shown that HIIT can improve cardiovascular health, increase muscular strength, improve respiratory function, control blood pressure, improve blood flow, and promote fat loss. However, to achieve these benefits, it is important to use the right protocols and follow a well-designed workout plan.
In this article, we will explore just a few of the most effective HIIT protocols for maximizing fitness and discuss how to incorporate them into your workout routine.
The Tabata Protocol
Dr. Izumi Tabata, a Japanese scientist, developed The Tabata Training System in 1996. This form of high-intensity interval training was originally created with the aim of improving the Japanese Olympic Speed Skating team’s performance.
The Tabata protocol is one of the most well-known and effective HIIT protocols. It involves performing an exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest, for a total of 8 rounds. The entire workout takes just 4 minutes, but it is extremely intense. While the Tabata protocol can be used with any exercise, but it is often used with bodyweight movements such as burpees, push-ups, and squats. It can also be used with other cardio exercises such as sprints or rowing.
To perform a Tabata workout, choose an exercise and perform it at maximum intensity for 20 seconds, then rest for 10 seconds. Repeat this cycle for a total of 8 rounds. If you are new to HIIT, start with just one Tabata round and gradually increase the number of rounds as you become more comfortable with the protocol.
Zuniga Protocol
The Zuniga Protocol was developed by Jorge Zuniga, an exercise scientist at Creighton University In Nebraska. The goal was to develop a protocol to maximize oxygen consumption and work volume in the shortest possible time. After experimentation, it was determined that the a highly effective approach approach was to engage in 30-second intervals of activity at 90 percent power output, followed by 30-second rest periods.
Protocol Ratio: 30-20-10
The 30-20-10 protocol is another effective HIIT protocol that is slightly less intense than the Tabata protocol. It involves performing an exercise at maximum intensity for 30 seconds, followed by 20 seconds of moderate intensity, and 10 seconds of rest, for a total of one minute. The entire workout can be repeated for 4-6 rounds.
The 30-20-10 protocol is ideal for those who are new to HIIT or who are looking for a slightly less intense workout. It can be used with any of the various methods of exercise as mentioned above.
On to One Work-to-Rest Ratio
The 1:1 work-to-rest ratio involves working at high intensity for a specific period of time, followed by an equal period of rest. For example, you might do 30 seconds of high-intensity exercise followed by 30 seconds of rest, repeated for 10-15 minutes. This ratio of 1 to 1 is occasionally referred to EMOM (every minute on the minute) when the time period is for one minute. This protocol can be used with a variety of exercises, including bodyweight exercises like push-ups and squats, as well as cardio exercises like running, cycling, and rowing. The 1:1 work-to-rest ratio is a great way to build cardiovascular endurance and improve muscular stamina and endurance.
Benefits of High Intensity Interval Training
- Increases Cardiovascular Endurance: HIIT workouts push your cardiovascular system to its limits, leading to an increase in overall endurance. This means that you will be able to work out harder and longer during future workouts.
- Burns More Calories: HIIT workouts can burn more calories than traditional steady-state cardio because they require more energy to perform. Additionally, HIIT workouts have been shown to increase metabolism, allowing you to continue burning calories long after your workout is over.
- Builds Lean Muscle: HIIT workouts use both cardiovascular and strength exercises. While HIIT is NOT the most effective way to build strength and lean muscle mass, your muscles can certainly benefit due to the intensity of the exercise.
- Can Be Done Anywhere: HIIT workouts can be done at home, in a gym, or even outside. These workouts are time efficient and can be a convenient option for those with busy schedules.
HIIT vs Traditional Steady State Cardio Training
Many fitness enthusiasts have long adhered to the traditional moderate pace steady state extended training, generally termed Aerobic or Cardio Training. Examples of this might include jogging 3 to 5 miles, bike riding for one hour or more or 30 minutes fast walking on a treadmill. Over the last few decades exercise science researchers have regularly found that various High Intensity Interval Training protocols can provide equal or better results in less time.
Compared to continuous moderate exercise (CME), HIIT has been found to be more effective in reducing subcutaneous fat, particularly abdominal fat, as well as total body mass. It also enhances VO2 max ( maximum oxygen usage) and insulin sensitivity. HIIT burns more calories, and increases post-exercise fat oxidation and energy expenditure more than steady-state exercise.
Additionally, HIIT has been shown to decrease total cholesterol and LDL-cholesterol while increasing HDL-cholesterol and VO2 max more than CME. Studies have demonstrated a significant increase in fat loss after HIIT, while some studies show no significant change in fat loss was observed in CME patients versus inactive subjects.
Moreover, higher exercise energy expenditure (such as with HIIT) as measured by metabolic equivalents (METs) has been linked to a reduced risk of cardiovascular events in both males and females, and reduced all-cause mortality. The benefits of vigorous intensity exercise surpass those of moderate-intensity exercise, even when the latter is performed for a longer duration to equalize the total work performed.
Getting Started with High Intensity Interval Training
Before beginning any new exercise program, it is important to speak with a healthcare professional to ensure that you are healthy enough to exercise. Once you have received clearance, there are a few steps you can take to get started with HIIT:
- Choose your exercise: Choose an exercise that you enjoy and that is suitable for your fitness level. This could be running, cycling, swimming, or bodyweight exercises.
- Determine your intervals: HIIT workouts typically involve short bursts of high-intensity exercise followed by periods of active recovery or complete rest. For example, you might do 30 seconds of sprints followed by 30 seconds of walking, repeated for 10-15 minutes.
- Warm-up and cool-down: It is important to warm up before any exercise, but especially before HIIT workouts. This can include light cardio and dynamic stretching. Similarly, a cool-down period at the end of your workout can help prevent injury and reduce muscle soreness.
- Start slowly: If you are new to HIIT, start slowly and gradually increase the intensity and duration of your workouts. This will help prevent injury and ensure that you are making progress.
HIIT protocols can be tailored to meet a wide range of fitness goals and can be used with a variety of exercises.
In conclusion, High Intensity Interval Training (HIIT) is a highly effective way to improve cardiovascular endurance, burn calories, build lean muscle mass, and improve overall fitness. It’s important to choose a protocol that works for your fitness level and to gradually increase the intensity and duration of your workouts over time. With the right guidance and a commitment to consistency, HIIT can help you achieve your fitness goals and improve your health.