When it comes to burning calories, running is often seen as the go-to exercise. However, there are plenty of other workouts that can burn just as many calories, if not more, than running. Thereโs one workout in particular that has been gaining popularity in recent years due to its calorie-burning potential: high-intensity interval training (HIIT).
HIIT is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This style of training is incredibly effective at burning calories, both during the workout and for hours afterward.
ย A study by the American Council on Exercise found that HIIT workouts can burn up to 25-30% more calories than other types of exercise, including running.
So, why is HIIT so effective at burning calories? One reason is that it puts your body into a state of excess post-exercise oxygen consumption (EPOC), also known as the โafterburn effect.โ
This means that your body continues to burn calories at an elevated rate even after youโve finished exercising. This effect is caused by the oxygen debt your body incurs during high-intensity exercise, which it needs to repay during the recovery period. This process can continue for several hours after your workout, resulting in a significant increase in calorie burn.
Another reason why HIIT is so effective at burning calories is that it increases your metabolism. This is because high-intensity exercise causes a spike in your bodyโs production of growth hormone and testosterone, both of which are known to increase metabolism and aid in fat loss. Additionally, HIIT workouts can help you build lean muscle mass, which also increases metabolism and calorie burn.
This means that even when youโre not exercising, your body will be burning more calories at rest than it would if you were solely doing cardio exercises like running.
One of the best things about HIIT is that it can be adapted to suit a wide range of fitness levels and preferences. For example, you can do HIIT workouts using bodyweight exercises like squats, lunges, and push-ups, or you can incorporate equipment like kettlebells, resistance bands, and dumbbells. You can also do HIIT workouts in a variety of settings, such as at home, in the gym, or outdoors.
If youโre new to HIIT, itโs important to start slowly and gradually build up the intensity of your workouts. Itโs also important to warm up properly before each workout and to cool down and stretch afterward. This will help prevent injury and ensure that you get the most out of your workouts.
When it comes to designing a HIIT workout, there are countless options to choose from. Hereโs an example of a simple HIIT workout that you can do at home
- Warm-up: 5-10 minutes of light cardio (e.g. jumping jacks, jogging on the spot)
- Circuit 1: Do each exercise for 30 seconds, and rest for 10 seconds between exercises. Repeat the circuit 3-4 times.
- Squat jumps
- Push-ups
- Mountain climbers
- Plank
- Rest for 1-2 minutes
- Circuit 2: Do each exercise for 30 seconds, and rest for 10 seconds between exercises. Repeat the circuit 3-4 times.
- Burpees
- Alternating lunges
- High knees
- Bicycle crunches
- Cooldown: 5-10 minutes of stretching
Remember, the key to a successful HIIT workout is to push yourself to your limit during the high-intensity intervals, and then allow yourself to fully recover during the rest periods. This will help you maximize the calorie-burning potential of your workout and see results faster.
In addition to burning more calories than running, HIIT has been shown to provide several other health benefits. For example, research has found that HIIT can improve cardiovascular health, increase insulin sensitivity, and reduce blood pressure. HIIT has also been shown to be an effective tool for weight loss and improving body composition. This is because HIIT workouts not only burn calories but also help to build lean muscle mass, which can help to boost metabolism and burn more calories in the long run.
Itโs important to note that while HIIT can be an effective way to burn calories and improve overall health, itโs not the only type of exercise you should be doing. A well-rounded fitness routine should also include strength training, flexibility work, and other forms of cardio exercise. This will help to ensure that youโre targeting all aspects of your fitness and reducing your risk of injury.
Research has shown that HIIT can burn more calories in a shorter amount of time compared to steady-state cardio exercises like running. This is because HIIT workouts stimulate the bodyโs metabolism to continue burning calories even after the workout is over, a phenomenon known as the โafterburn effect.โ
In addition to burning more calories than running, HIIT has been found to have a range of other health benefits. Studies have shown that HIIT can improve cardiovascular health, increase insulin sensitivity, and reduce blood pressure. Itโs also been shown to be an effective tool for weight loss and improving body composition, as HIIT workouts not only burn calories but also help to build lean muscle mass.
To incorporate HIIT into your fitness routine, try alternating periods of high-intensity activity (such as sprinting, jumping jacks, or burpees) with periods of rest or active recovery (such as walking, jogging, or jumping rope). Start with shorter intervals of high-intensity activity and gradually increase the duration and intensity over time.
Itโs important to note that while HIIT can be an effective way to burn calories and improve overall health, itโs not the only type of exercise you should be doing. A well-rounded fitness routine should also include strength training, flexibility work, and other forms of cardio exercise. This will help to ensure that youโre targeting all aspects of your fitness and reducing your risk of injury.
Incorporating HIIT into your fitness routine can be a challenging and rewarding way to achieve your fitness goals. By pushing your body to its limits and challenging yourself in new ways, you can see results faster than you ever thought possible.
