Don’t have time to workout? Try HIIT Workouts.

WorkoutFinding enough time to workout is a challenge for many men. Getting up early or squeezing exercise in after work is a difficult habit to build. Finding a workout that fits your schedule and you enjoy and that delivers maximum benefits? That’s the goal for many people.

One of the top trends in the fitness world today is high-intensity interval training, or HIIT. These workout programs feature short intervals of high intensity followed by longer rest periods. This approach gives maximum physical benefits in a short amount of time.

If you’re pressed for time and seeking a quick workout that still generates benefits and gets you sweating, HIIT can be a great option.

What is HIIT?
High-intensity interval training is a method of exercise that alternates quick, high-intensity intervals with longer, slower intervals for recovery. The goal is to perform short bursts of all-out work (typically about 30 seconds) that pushes your body near its limit. This is followed by periods of less intense activity to recover, typically about 1 minute. Together, these intervals have been shown to make the body work harder than performing a cardio exercise at a constant level for an equal amount of time.

Why do a HIIT workout?

  • A HIIT workout increases overall physical fitness. Pushing yourself during the intense part of the interval increases endurance and stamina. You may notice a difference during other workouts and daily life.
  • Even after a HIIT training, your body continues to burn calories. A HIIT training’s intensity means your body has to work harder to get back into balance after exerting itself. So even when you’re resting after your workout, your body continues to burn calories.
  • The workout is short—a great benefit if your schedule is packed. A quick HIIT workout of 10 minutes has many benefits. If you have more time, shoot for a 15-20 HIIT session.

How do I start?
Ease into HIIT. If you’re not accustomed to high-intensity exercise, a HIIT workout can be a shock to your body.

A HIIT-style workout can include almost any aerobic exercise—running, cycling, Pilates. Any aerobic activity you enjoy can be turned into a HIIT training session. In general, perform your chosen activity all-out for about 30 seconds and then recover for 1 minute. (For example, sprint for 30 seconds and then walk for 1 minute.) This can be repeated for 15-20 minutes, depending on your fitness level. And don’t forget to warm up for at least 5 minutes before a HIIT session.

HIIT workouts are intense, so it should be just one type of workout you do. Incorporate it maybe once or twice a week to start and allow recovery between sessions.