Let the anticipation of that rest period motivate you to do the best you can. See if you can get one more rep than you did the last round. You want to maintain a challenging pace while keeping good form. Don't be afraid to go hard during those work intervals - not necessarily "all out". If you're giving 50 percent effort when you're supposed to be giving 80, then your HIIT workout is not going to be the calorie-burning tool that you want it to be.
Push yourself during your "work" intervals. To reap as many benefits as possible, keep these tips in mind.
Since HIIT workouts are designed to be quick and efficient, you want to make sure that every time you hit the gym that you're maximizing your efforts. And since it builds muscle, it also increases your resting metabolism, which means you’re burning more calories even when you’re re-watching a season of The Crown (a pretty sweet deal, if you ask me). That increases your heart rate, so you burn more calories, fat, and carbohydrates during your workout-revving up your metabolism. Not only has this kind of training been found to help zap body fat, but HIIT allows you to workout harder than you would otherwise, since you’re doing the high-intensity parts in intervals. In other words, HIIT workouts might help you age better. One recent study published in the European Heart Journal found that interval training can actually increase the length of telomeres, chromosome caps that protect DNA and help you age healthfully. HIIT turns back the clock on a cellular level. HIIT burns fat and improves your endurance faster than other types of workouts.Ī 2017 analysis of 18 studies found that HIIT training was associated with a larger reduction in body fat and greater improvement in heart and lung fitness in obese adults compared to traditional exercise (say, a 30-minute run). Plus, HIIT can be done anywhere and without equipment, so you can get actually get started today. People sometimes think of HIIT as being for hardcore athletes, but you can customize the intervals to find a good starting point for you.
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