Interval exercise, also referred to as high-intensity interval training or HIIT, is a vigorous form of exercise. The idea behind interval exercise is that you perform short bursts of intense exercise to burn more calories in a shorter time frame. But, you might find yourself wondering if this form of training really lives up to all the hype it gets.
Facts
Overall, interval exercise should take 15 to 25 minutes to complete. Start with a three- to five-minute warmup to prepare your body for activity, such as jogging in place, jumping jacks and arm circles. Then alternate 30 to 60 seconds of very fast and intense activity with one to three minutes of slow activity. During the fast intervals, work at your top speed and challenge yourself. The slow periods are used as a recovery and allow your heart rate to return to a resting pace.
Types
You can use virtually any exercise for an interval workout. ShapeFit recommends activities such as jumping rope, sprinting and cycling. All three of these activities can be done at a slow and fast speed while also exercising your major muscle groups. If you are new to fitness and have trouble with high-impact cardiovascular exercises, try walking, swimming or the elliptical trainer.
Expert Insight
According to the Mayo Clinic, interval exercise helps you burn more calories while also improving your aerobic capacity. This will help you exercise longer during standard cardio workouts, such as going for an hour-long bike ride. The American Council on Exercise says that higher-intensity exercise burns more calories than low-intensity exercise and results in more fat loss. High-intensity exercise also keeps your metabolism elevated after your workout, which helps you to burn more calories throughout the day.
Considerations
Interval exercise is physically demanding and puts stress on your muscles and joints. This is why each workout should last no more than 25 minutes and should only be done a maximum of three times per week. After the workout, your body will need to recover so your energy levels may be restored. If you perform interval training every day, you may overexert yourself and impair your muscle function. You may use traditional, steady-paced cardio exercise on the days that you do not perform interval exercise.
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