HIIT programs can be done with many exercises such as running, cycling, rowing, skipping rope, somersaults. However, the beneficial effects of such exercises are possible with their correct implementation. It is also recommended that people with heart disease do not do such exercises before consulting their doctor, as HIIT can place high stress on the cardiovascular system.
HIIT (High-Intensity Interval Training) stands for high-intensity interval training. HIIT training is also known as high-intensity interval training. HIIT exercises are a form of repetitive training with short periods of intense exercise and rest breaks. HIIT exercises are often practiced in cardiovascular exercises and help improve aerobic and anaerobic capacity.
A HIIT workout involves short periods of high-intensity exercise. For example, 30 seconds of high-intensity work is followed by a short rest interval of 10-20 seconds. These intensity exercises and rest periods are repeated throughout the HIIT workout. Exercises done in this way increase calorie burning by increasing the heart rate and have many benefits such as muscle mass increase, endurance and metabolic rate increase.
What does HIIT cardio do?
HIIT exercises include many exercises such as running, cycling, rowing, somersaults, skipping rope and weight lifting. However, due to the high-intensity intermittent working nature of HIIT, it is recommended that people with heart disease do not do it before consulting their doctor. It is also important to use the correct technique and form. HIIT provides many benefits. HIIT benefits:
- Increases Calorie Burning: High-intensity exercises help the body burn more calories. HIIT exercises allow you to burn more calories in a short time.
- Increases Cardiovascular Capacity: High-intensity exercise has a strengthening effect on the cardiovascular system by increasing your heart rate.
- Increases Muscle Mass: HIIT exercises can help increase muscle mass. Short periods of high-intensity exercise can quickly make changes in the muscles, causing them to grow.
- Increases Metabolic Rate: HIIT exercises increase your metabolic rate, allowing you to burn more calories. It also helps your body burn calories longer after exercise.
- Increases Stamina: High-intensity exercises help build endurance. HIIT exercises, when combined with short bursts of high-intensity exercise, can aid endurance development.
- Effective Results in a Short Time: HIIT exercises provide effective results in a short time. Doing high-intensity workouts for a short time helps you burn more calories than long-term low-intensity workouts.
How is HIIT cardio done?
The HIIT cardio program is a type of exercise done by repeating high-intensity and short-term exercises. When doing a HIIT cardio program, pay attention to the following:
- As with any exercise program, it is important to warm up before doing HIIT cardio. Warm up your body with at least 5-10 minutes of moderate exercise.
- Choose high-intensity exercises. Running, cycling, rowing, somersault, skipping rope, jumping jack, burpee, squat jump, lunges, jumping rope etc. You can do exercises. Do these exercises for 20-30 seconds, keeping the intensity high.
- After high-intensity exercise, switch to active rest exercises. This helps slow your heart rate by doing low-intensity exercises. For example, you can do exercises such as light jogging, walking, floor plank, lunges, squats. Do these exercises for 20-30 seconds.
- Do 5-10 rounds in total, performing high-intensity exercise and active rest exercises for 20-30 seconds, respectively.
- After finishing the exercises, cool down your body gradually by doing light-paced exercises for 5-10 minutes.
HIIT cardio can be done by people of any fitness level. However, because high-intensity exercises can be tiring, it is recommended to consult your doctor before doing HIIT cardio. It’s also helpful to work with a trainer to learn proper form and techniques before doing HIIT cardio.
How many minutes should HIIT cardio be done?
The duration of HIIT cardio can vary depending on a person’s fitness level, goals, and exercise program. In general, HIIT cardio can be done for 20-30 minutes. However, this time may vary depending on the intensity and duration of high-intensity exercises. For HIIT cardio to be effective, the intensity of the exercises must be high and the rest period between exercises must be kept short. 20-30 minutes of HIIT cardio can provide a hard workout and improve cardiovascular health by increasing calorie burn in the body. However, when starting HIIT cardio, it is better to start slowly and increase the duration over time. It is also recommended that you consult your doctor before starting any exercise program.
Is HIIT cardio done every day?
The frequency of HIIT cardio can vary depending on a person’s fitness level and exercise program. Doing HIIT cardio every day may be possible for some people and excessive for others. It should be noted that HIIT cardio can place high stress on the body and cause extreme fatigue. Therefore, it may be more appropriate to do HIIT cardio 2-3 times a week instead of doing HIIT cardio every day.
It is also not recommended for people who are just starting an exercise program to start doing HIIT cardio every day. It is important to include rest days when planning your exercise program and allow your body to recover. Therefore, before you start doing HIIT cardio, it is recommended to consult an exercise professional and create a program that fits your personal fitness goals.
Does HIIT burn fat?
HIIT cardio can increase fat burning in the body. Performing high-intensity exercises causes an acceleration of metabolism and an increase in energy use in the body. This, in turn, helps your body use more energy from fat stores and increase fat burning. HIIT cardio can also, when done regularly, preserve muscle mass in your body and prevent muscle loss that can occur during fat burning. However, the fat-burning potential of HIIT cardio can vary depending on a person’s fitness level, exercise program, dietary habits, and other factors. That’s why, in addition to HIIT cardio to burn fat, it’s important to follow a healthy eating plan and plan your workouts in line with your personal goals.
Does HIIT cardio or walking make you lose weight?
Both HIIT cardio and walking can help you lose weight, but the effects can be different. Walking is a low-intensity aerobic exercise and burns less calories. But regular walking can boost your heart health, strengthen your muscles, and increase your energy. Also, taking regular walks can reduce stress and increase overall health and well-being. HIIT cardio is a high-intensity workout and can help you burn more calories in a short time. This exercise can increase the body’s fat burning by accelerating the metabolism. Plus, HIIT cardio preserves muscle mass and can increase your energy levels.
To decide which exercise is better for you, you should consider your personal goals, fitness level and time. If you want to reduce your body fat percentage and burn calories quickly, HIIT cardio may be more suitable for you. But by walking regularly, you can increase your overall health and well-being and increase your mobility.
What are the differences between HIIT and LISS?
HIIT (High Intensity Interval Training) and LISS (Low Intensity Continuous Cardio) are two different exercise methods used to increase cardiovascular health and fitness levels. The HIIT and LISS differences are:
- HIIT consists of high-intensity exercises. It requires maximum effort for short periods of time followed by a short rest period. LISS, on the other hand, consists of low-intensity exercises. It is a low-intensity activity, such as walking, jogging or cycling, for a long period of time.
- Because HIIT works intensely over a short period of time, it can cause more calorie burn. LISS, on the other hand, can cause less calorie burn because it works at low intensity for a longer period of time.
- Both exercise methods are beneficial for cardiovascular health. Because HIIT includes high-intensity exercises in a short time, it has a faster effect on cardiovascular health. LISS, on the other hand, has a slower effect on cardiovascular health because it involves longer periods of low-intensity exercise.
- HIIT helps preserve muscle mass and can also increase muscle strength. LISS may help preserve muscle mass, but it does not contribute to increasing muscle mass.
What is the difference between HIIT and cardio?
HIIT exercise is high-intensity exercise at short intervals followed by repetitions with short rest intervals. This form of exercise works to the limits of your body and provides high calorie burn in a short time. Cardio is low-intensity exercises to strengthen the heart and circulatory system. Cardio includes activities such as jogging, walking, cycling or swimming. HIIT and cardio differences:
- HIIT includes high-intensity exercises while cardio includes lower-intensity exercises.
- Because HIIT involves high-intensity exercises in a short time, it can burn more calories than cardio training.
- Both forms of exercise are beneficial for heart health, but they have different effects. HIIT has a quicker effect on cardiovascular health because it works intensely over a short period of time, while cardio workouts have a slower effect because they require a longer workout.
- HIIT exercises help preserve muscle mass and can also increase muscle strength. Cardio exercises, on the other hand, can help preserve muscle mass, but do not contribute to increasing muscle mass.
Deciding which form of exercise is best for you requires considering your personal goals, fitness level, and time. HIIT is a more intense form of exercise while cardio is a lower intensity form of exercise.
HIIT cardio program example
Example of HIIT cardio program:
(Hot-up: 5 minutes of low-intensity jogging or walking)
Round 1:
- 30 second sprint (high intensity)
- 30 seconds of walking or jogging (low intensity)
Round 2:
- 30 seconds of high knee lift (high intensity)
- 30 seconds rest (low intensity)
Round 3:
- 30 second squat jump (high intensity)
- 30 seconds of walking or jogging (low intensity)
Round 4:
- 30 second plank (high intensity)
- 30 seconds rest (low intensity)
Round 5:
- 30 second burpee (high intensity)
- 30 seconds of walking or jogging (low intensity)
Cooling down: 5 minutes of low-intensity jogging or walking and static stretching
The HIIT cardio program consists of 5 rounds. High-intensity workouts last 30 seconds, followed by 30 seconds of rest or low-intensity workouts. This program takes about 20 minutes and increases your calorie burn. But, as always, it’s important to tailor your exercise routine to suit your personal needs, goals, and fitness level.