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What Is The Best HIIT Workout?
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HIIT is a relatively recent and unconventional training method that seems to be catching peoples' attention. Standing for High-Intensity-Interval-Training, HIIT offers an exercise concept unlike anything else. However, the main aim of HIIT, like many other methods, remains to be an overall reduction in bodyfat.
Although it does have a similar goal, HIIT uses a completely different set of principles to reach this success. The basic idea behind utilizing this interval training is to alternate a maximum-effort activity with a recovery period consisting of lighter work. Overall, the typical workout can last only about 15 minutes in total, but still have a dramatic effect on the loss of adipose tissue.
While such a short duration is appealing to many, HIIT is referred to occasionally as "Guerilla Cardio" for good reason. As we will see, by requiring extreme intensity and willpower, the results of this type of training often go above and beyond those of normal, steady-state cardio.
Workout:
What is the best HIIT workout? Be specific and make sure to list exercises, reps, sets, etc.
The basic concept is to alternate aerobic and anaerobic activities, but there is a lot more we need to know and certain requirements that should be met in order to get the most out of interval training.
What's The Difference Between Aerobic And Anaerobic?
Aerobic means "involving or improving oxygen consumption by the body". Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise includes cardio, jogging, cycling, and running marathons.
Anaerobic, on the other hand, literally means "without oxygen". Anaerobic exercise, then, does not require oxygen to generate force. Anaerobic movements use fast-twitch muscles for short bursts of intense activity lasting only brief durations of time (ranging typically from a few seconds to up to a minute). Examples of anaerobic exercises includes isometric holds, sprinting, and high-intensity weightlifting.
The best way to get started with HIIT would be to keep things simple and progress from there. Keeping in mind that these workouts will require some time to recover from, they are best performed at a frequency of about 3 times per week on non-weight-lifting days. Each workout should be outlined similar to this beginner's layout:
Beginner's Layout
Minutes 1-4 (Warm-Up)
Jog at about 50% effort
Minute 5 (Workout Interval 1)
Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
Minute 6 (Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 7 (Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 8 (Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minutes 9-12 (Cool-Down)
Jog at about 50% effort
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