HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods, repeated through out one short 15–20 minute session. This type of intense training keeps your heart rate up and burns more fat in less time. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, and produce faster gains in endurance levels than steady state cardio training.
HIIT training can be done anywhere and usually doesn’t require equipment and may be more efficient in terms of time commitment. The body has to heal after this type of training so it is not recommended that you perform HIIT every day – usually it is recommended to perform this type of training a maximum of 1-3 days per week. It’s important to note that more is not better.
Who is HIIT training good for?
Although HIIT can be modified for people of all fitness levels, all body types andvarious medical conditions, it is most appropriate for people who are overweight, with a slow metabolism, Kapha type individuals, people which are heavy, dense and sturdy. Since HIIT results in extreme fat and calorie burning, people who are lean, dry, and light, (Vata or Vata-Pitta people) or have a hard time gaining weight, should pay attention not to overdo it, if at all.
HIIT workouts are more exhaustive than traditional steady state endurance workouts. A longer recovery period is often needed. If you are going to start HIIT type training workouts it may be beneficial to start with one HIIT training workout per week and then as you feel ready for a greater challenge add a second HIIT workout during the week while still making sure you spread out the workouts and never do them on back to back days.