The HIIT (High-Intensity Interval Training) or high-intensity interval training is already widely known thanks to the fame it gained for the increased caloric expenditure that provokes even once finished.
In any case, today we know that this increase in caloric expenditure at rest is not as great as many “experts” would have us believe. It does provide certain clear health benefits, such as improved insulin sensitivity, butf our goal is to burn more calories, we don’t necessarily have to resort to HIIT.
In fact, if the intensity of HIIT is very high, our recovery will be compromised and our NEAT will decrease, which are all those calories that we burn through physical activity not related to exercise (walking the dog, washing the dishes, doing the shopping… .), and the increase in calorie burn at rest will be completely dwarfed.
That said, there is no need to demonize HIIT either, since this tool can be very useful for those who have little time to train, since in a relatively short space of time it allows burn significantly more calories than conventional cardio.
It can also be an appropriate alternative for those who do not enjoy cardio and prefer to opt for other methods that help them generate a caloric deficit that ultimately makes them lose weight, so if you feel identified, these workouts may be made for you. you.
The 5 Short Interval HIIT Workouts You Can Turn To
The training density of this protocol is 1:3, and it is that the work is located in 15 seconds and the rest in 45. The intensity will be between 80 and 100% of VO2max. as in all other methods, since a lower intensity will not allow us to generate the effect we are looking for.
The most appropriate exercises will be those of low impact such as rowing, stationary bicycle, or the swing with kettlebell or kettlebell.
This training differs from the others in that the interval it poses is divided into three phasesand not in two.
The intensity should be 90% for 10 seconds, 60% for 20 seconds, and 30% for 30 seconds, and the exercises would be similar to the previous workout (SkiErg, battle rope…).
Helgerud is quite a demanding workout as it involves working sprint at an intensity of between 90 and 95% of the maximum heart rate, with a density of 1:1 (generally work 15 seconds and rest 15 seconds at 70% of the maximum heart rate).
The impact of this activity, as you can imagine, is quite high, so we recommend that you if you have any joint problem, especially in the lower body, refrain perform this method, even if the severity of the problem is minimal.
The Tabata It is a very widespread method of training. based on working for 20 seconds and resting for 10, so the density in this case is 2:1.
At first, this protocol was based on work using a stationary bicycle, but later work with jump ropes, running, rowing, or even more strength-oriented exercises (squats, push-ups, pull-ups…) was also included. .) and to the power (hang cleans, clean and jerk…).
The Tanisho is exactly the same as the Tabata. They only differ in that this protocol reverses the work and rest intervals, becoming less demanding, so that work is done for 10 seconds and rest for 20.
Which HIIT workout is the best
The truth is that all these HIIT workouts cause improvements in cardiovascular capacity, power and VO2max, and in turn reduce cardiovascular risk factors such as systolic blood pressure and LDL cholesterol.
There are not many differences between them, as they are all examples of short interval HIIT, so my advice in particular is that you choose the one you enjoy the most, and that above all you choose them based on the fatigue generated by your training and based on the particular objective you have.
For example, if on Tuesday you are going to focus your training on leg work, on Monday do not opt for the Helgerud since this is worked through sprint.
The optimum in many cases will be that the training density is between 1:1 and 1:4, but in the end it is about adapting these protocols as you see fit. The possibilities are endless.
Pictures | istock
In Vitónica | How to Effectively Design Your Own Tabata Workout