More fitness in less time

Though they’ve been around for a while, HIIT workouts are booming in popularity. With promises of great results in less time, does this fitness trend live up to the hype? Let’s look at HIIT’s benefits, some cautions and how to HIIT safely. 

What is HIIT

HIIT, or high intensity interval training,  is a workout framework. Alternating brief periods of heart-pumping cardio with low-intensity rest periods offers variety. Biking, running, jumping, burpees, pull-ups and kettlebell swings are just some of the activities in a HIIT workout.

Many gyms incorporate some form of HIIT training. But HIIT specific gyms such as Orange Theory Fitness and F45 Training, both franchises, are popping up around the country, offering clients quick, focused workouts that promote variety.

Zach Liljenberg co-opened an F45 Training gym in Coeur d’Alene this past summer. You can find him at the gym regularly working alongside his coaches to motivate clients through the various stations and pods. Routines change daily, helping to stave off workout boredom.

Zach says HIIT training can produce significant results and take workouts to a next level.

“It helped me break through my plateau, and I see that in our clients,” he says. “People can lose weight and build muscle at the same time.” 
Benefits of HIIT

• More conditioning in less time: According to the New York Times, 12 minutes of HIIT may be as effective as 12 hours of moderate exercise. Using large muscle groups and targeting 80% maximum heart rate builds both cardio and strength.
• Works your brain: Research finds that tough HIIT workouts build mental strength and boost memory better than long-form exercises. 
• Revs your metabolism: You burn more calories for up to two hours after a HIIT session, according to Web MD.
• Fights aging: “As people age, they lose the ability to react quickly and with strength, so including HIIT as you age could be a great way to maintain power, balance and reactions,” says Ali Loraine, DPT, OMS and owner of MettaPhysical Therapy in Ponderay, Idaho.

Cautions

Like with all workouts, it’s important to practice caution.

“There are going to be safety issues any time you combine large excursion movements with high speed, as when trying to keep up with an instructor in a class setting,” Ali warns.

Zach and his team of coaches are careful to ensure clients practice HIIT safely by demonstrating the workouts before the class gets started.

“Work at your own pace,” he recommends. “Just get started and take more breaks as you build fitness. Our instructors always demonstrate modifications of moves.”

Try it at home

If you can’t make it to a gym but want to incorporate HIIT in your home workout, check out Zach’s recommendation.

HIIT Workout

Intensity: You should be able to talk but not sing during work intervals. 

Do each exercise below for 45 seconds, resting for 15 seconds between each activity.

1. Arm circles
2. Chair sit/squats 
3. Plank 
4. Sprint in place
5. Burpees
6. High knees 

Rest 30-60 seconds. That’s one set. Start at three and aim for six sets.

By: Diana Carson-Walker
Photography by: Joel Riner

As featured in Winter/Spring 2023 Edition