{"id":275856,"date":"2020-05-10T08:23:00","date_gmt":"2020-05-10T06:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275856"},"modified":"2023-08-10T20:08:15","modified_gmt":"2023-08-10T18:08:15","slug":"6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/","title":{"rendered":"6 reasons to try high-intensity interval training (HIIT) and its training plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/#What_HIIT_actually_is\" title=\"What HIIT actually is?\">What HIIT actually is?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/#How_to_start_with_HIIT\" title=\"How to start with HIIT?\">How to start with HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/#HIIT_training_plan\" title=\"HIIT training plan&nbsp;\">HIIT training plan&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/#Benefits_of_high-intensity_interval_training\" title=\"Benefits of high-intensity interval training\">Benefits of high-intensity interval training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-to-try-high-intensity-interval-training-hiit-and-its-training-plan\/#Summary\" title=\"Summary\">Summary<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>We all dream of<strong> quick results<\/strong> without spending long hours in the gym and reading all the nutrition facts of every meal we eat, and we all hope that we step on the scale and realise that we somehow lost<strong> a pound<\/strong>. But there is no magic supplement that would make us lose excess kilograms in just one night, but there is an effective way how to burn fat. This effective process continue in fat-burning <strong>even 48 hours after training<\/strong>. Crazy? Not at all. We are talking about<strong> high-intensity interval training<\/strong>, also known as HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT is well-known term especially for fitness models and endurance athletes, who practice HIIT to <strong>boost their metabolism and fat-burning process<\/strong>. It is a type of interval training, that is performed in short exercise periods in combination with short recovery periods. We are definitely not ashamed to say that HIIT is<strong> the most effective type of cardio workout.<\/strong> Moreover, it can be performed in<strong> less than 30 minutes<\/strong> and almost anywhere.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-621829984.jpg\" alt=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\" width=\"843\" height=\"562\" title=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\"\/><\/figure><\/div>\n\n\n\n<p>You are probably breathing a sigh of relief now, because you do not really need to spend long hours on the trademill, as you usually only sweat and feel no muscle pain after it. Read all you need to know about HIIT in this article, it will help you to quickly and efficiently get your dreamed slim figure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_HIIT_actually_is\"><\/span>What HIIT actually is?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As the titule suggests, high-intensity interval training means <strong>performing short periods of intense exercise,<\/strong> such as cycling, sprinting, swimming, jumping, followed by <strong>a short recovery period<\/strong>, such as walking. The purpose of this recovery period is to return your heart rate to normal before you start to perform another anaerobic activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>High-intensity interval training does not allow you to adjust to one level of intensity, so we can say you body is shocked and <strong>start using fat as a fuel during the training.<\/strong> This is the main difference between HIIT and basic endurance training. Regular cardiovascular exercise, such as running at the same speed on a treadmill, may cause <strong>muscle catabolism or muscle breakdown.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7482,36358,73135,100015\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-638029262.jpg\" alt=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\" width=\"843\" height=\"562\" title=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_start_with_HIIT\"><\/span>How to start with HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT is amazing due to its efficiency and ability to be customized to your body type, requirements and perhaps to your hobbies. We also need to mention that HIIT is not recommended for athletes with<strong> heart diseases or early arthritis.<\/strong> These athletes should firstly consult it with a doctor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide at least to try this high-intensity interval training, we definitely recommend to choose the cardiovascular exercise that you personally prefer:<\/p>\n\n\n\n<p>\u2022 Running\r\n\u2022 Swimming\r\n\u2022&nbsp;Jumping rope\r\n\u2022 Stairs running\r\n\u2022&nbsp;Lunges\r\n\u2022&nbsp;Push-ups, squats\r\n\u2022&nbsp;&#8220;Knee-ups&#8221;\r\n\u2022&nbsp;&#8220;Jumping Jacks&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_training_plan\"><\/span>HIIT training plan&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>First Phase: 1. a 2. week<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">15 seconds: High-intensity exercise\r\n60 seconds: Recovery period or low-intensity exercise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeat 10 times and then spent another 15 seconds on high-intensity exercise\r\n<strong>Total time:<\/strong>&nbsp;14 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Second Phase: 3. a 4. week<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 seconds: High-intensity exercise\r\n60 seconds:&nbsp;Recovery period or low-intensity exercise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeat 10 times and then spent another 30 seconds on high-intensity&nbsp;exercise<strong>&nbsp;<\/strong>\r\n\r\n<strong>Total time:<\/strong>&nbsp;17 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Third Phase: 5. a 6. week<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 seconds: High-intensity exercise\r\n30 seconds:&nbsp;Recovery period or low-intensity exercise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeat 11 times and then spent another 30 seconds on high-intensity&nbsp;exercise\r\n<strong>Total time:<\/strong>&nbsp;18 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fourth Phase: 7. a 8. week<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 seconds: High-intensity exercise\r\n15 seconds: Recovery period or low-intensity exercise<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeat 25 times and then spent another 30 seconds on high-intensity&nbsp;exercise\r\n<strong>Total time:<\/strong>&nbsp;20 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Some experts also examined body response to this 8-week HIIT training plan comparing it to the basic cardio training plan. According to these surveys, <strong>body fat level<\/strong> of the group performing HIIT training <strong>decreased by 2 %<\/strong>, while body fat level of the group performing basic cardio training did not decrease at all. Experts also claim, that HIIT training is able to help you burn <strong>100 calories more<\/strong> during next 24 hours after exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_high-intensity_interval_training\"><\/span>Benefits of high-intensity interval training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/medium_7163810413.jpg\" alt=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\" width=\"843\" height=\"562\" title=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Burn fat faster after training<\/h3>\n\n\n\n<p>We know that you burn a pretty good number of calories during a few hours of cardiovascular exercise, but you can still <strong>burn more calories<\/strong> after high-intensity interval training, even when sleeping or sitting in front of the TV.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Do not waste your time<\/h3>\n\n\n\n<p>You can find these people on the treadmill in every gym, running at the same speed four or five times a week still hoping to achieve their <strong>weight loss goal<\/strong>. They look wretched, tired and frustrated because they do the same exercise over and over again and the results of their hard work are not very perceptible. If you belong to this group of people, <strong>quit<\/strong>. You only damage yourself and waste your precious time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT can be customized to your own time limit so you<strong> do not need to spend hours in the gym<\/strong>. Train from <strong>14 to 25 minutes three times a week<\/strong> and you will see results immediately. In addition, you will also feel better.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. It is not important where you do it<\/h3>\n\n\n\n<p>You can practice HIIT training<strong> basically anywhere<\/strong>, it is up to you if you use the walkway in front of your house, city swimming pool, stadium, living room or cellar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case the weather is not good and there is a snowstorm breaking through the window, you do not even need to go to the gym. Are you glad to hear that? You do not need to go to the gym, but as you already planned the training, you will perform it at home. You do not even need orbitrek placed under the dust in your cellar.<strong> You do not need any gym equipment<\/strong> and can train with just your own body. It will be definitely worth it.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637070810.jpg\" alt=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\" width=\"843\" height=\"562\" title=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Do not lose muscle mass<\/h3>\n\n\n\n<p>HIIT definitely lower probability that your body will use muscles as a fuel, when we compare it to basic cardio training. In addition, it protects muscle mass so you still <strong>maintain your strenght<\/strong> and <strong>improve your physical fitness<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Build muscles and improve physical fitness<\/h3>\n\n\n\n<p>There are many studies about this type of training, but also athletes, coaches and competitors,who already tried it, claim that HIIT is <strong>the best way<\/strong> to increase endurance and improve fitness.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT is the reason why you will be able to react immediately, even right after getting out of the chair. You will be able to run after bus you missed, chase your children or four-legged pet who just ran out of the yard because of the cat. <strong>It is the right time<\/strong> to tell goodbye to your scant of breath self, that suffers from dizziness and muscle cramps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. You do not have to wait for the results<\/h3>\n\n\n\n<p>Imagine a situation : your are stuck in the traffic and need to step on the gas in purpose to move even a one centimeter. So you are bored and decide to stop and start the engine again. HIIT works on a similar principle. As you are constantly stopping and then moving again, you push to the maxium and <strong>use more energy<\/strong> than someone who si constantly running 5 kilometers. This will<strong> boost your metabolism <\/strong>and<strong> stimulate your natural growth hormone by up to 450 % in 24 hours<\/strong> after training. It is the reason why you burn more calories and fat, even faster and more efficiently than with basic cardio training.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-626831706.jpg\" alt=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\" width=\"843\" height=\"562\" title=\"6 reasons to try high-intensity interval training (HIIT) and its training plan\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary\"><\/span>Summary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>High-intensity training is a great way to<strong> improve physical fitness, burn fat and excess kilograms while saving time and patience<\/strong>. We all want to achieve our goals, but <strong>health<\/strong> should be certainly among them. Give it a try.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>According to recent surveys, high-intensity interval training (HIIT) is considered to be the most effective way to burn fat, excess kilograms and get in shape.<\/p>\n","protected":false},"author":25,"featured_media":149897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,6401,6173,7475],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-275856","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-exercises","10":"tag-hiit-workout","11":"tag-workout","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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