You do not have to be on an exercise machine like a treadmill or an elliptical trainer to do High Intensity Interval Training. With a little planning, you can devise a HIIT workout that can be done in the comfort of your own home or -- at least -- your neighborhood. While HIIT is a safe training option for most people, get clearance from your doctor before you beginning.
Definition of HIIT
When you train with HIIT, you alternate high-intensity intervals with recovery intervals. After a five- to 10-minute warmup consisting of moderate-intensity cardiovascular exercise, begin your intervals. Start with a high-intensity interval that lasts 30 seconds to one minute. Work so hard that by the end of your interval, you feel you cannot go any longer. Next, do a recovery interval that lasts as long as your high-intensity interval. If needed, your recovery interval can last up to three times the length of your high-intensity interval. Start small. Work your way up to 10 to 12 complete cycles of intervals. Finish the workout with a five- to 10-minute cool-down period where you gradually bring your heart rate back down to its pre-workout level.
Benefits of HIIT
HIIT results in dramatic fitness improvements. A study conducted by McMaster University revealed that exercisers who chose HIIT doubled their cardiovascular endurance in just two weeks, while exercisers who did not do HIIT did not improve their endurance at all. HIIT also greatly increases the rate at which you lose weight, especially the rate at which you burn fat. Finally, by interspersing the recovery intervals, you are able to do more high-intensity activity than you could if you tried to maintain a high-intensity level consecutively.
Stairs
One way to do HIIT at home is to run stairs. This workout is best done in a two-story home. Start with five to 10 minutes of climbing up and down the stairs at a moderate-intensity level. Then, begin your intervals. Run up the stairs as fast as you can, then walk down the stairs slowly and safely. Racing up the stairs is your high-intensity interval, and walking down the stairs is your recovery interval. Cool your body down with five to 10 minutes of slow and easy walking up and down the stairs.
Running
Running is extremely conducive to HIIT. Pick a flat terrain. If your neighborhood is not flat, consider running at a nearby park or trail. Start out at an easy pace for five to 10 minutes. After your warm-up, crank up the intensity for your first interval. Break out into a sprint, running fast enough that you are at about 90 to 95 percent of your maximum heart rate. Slow down to a light jog to recover. Repeat intervals for 10 to 12 cycles, before cooling down with a light job for five to 10 minutes.
References
- American Council on Exercise: What is High Intensity Interval Training and What are the Benefits; Pete McCall, M.S.
- "The New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
- American Council on Exercise: Intermittent Stair Climbing Improves Fitness
- Bodybuilding.com: High Intensity Interval Training; June 20, 2003
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