HIIT Mastery: Effective Workouts & Overcoming Challenges

High-intensity interval training (also known as “HIIT”) has been a popular training method for years. It is efficient and effective in time. But over time, the methods they call “HIIT” are moving further and further away from science, which has proven the effectiveness of this type of routines.

Just because a high intensity is good doesn’t mean that more and more work is better.

The biggest problem with HIIT workouts is that people have chosen a good concept (higher intensity, less rest) and have finished the execution.

What is the Best HIIT Workout?

The name of the game is efficiency. There are many ways to train, but scientists are fascinated with high-intensity interval training, because if performed correctly, great benefits can be seen in less time.

The key to good HIIT programming is to do everything possible to maximize the intensity. It is this intensity that allows you to shorten training sessions and enjoy the benefits, such as muscle gain, fat loss and cardiovascular improvements that you usually see during longer training sessions.

But if you don’t set your workout to maintain a high intensity, you’re walking away from the power of HIIT.

In general, HIIT workouts are distinguished by the following:

Push yourself (work at high intensity, either with heavy weights or with many repetitions).

What is the best HIIT workout?

If you want HIIT to work for your body (and your schedule) and generate body transformation and health benefits (HIIT workouts also improve cognition), shorter rest periods require shorter workouts. All this is done in order to maximize the intensity and results. Long HIIT workouts with short rest periods are more likely to lead to exhaustion and do not achieve the desired effects.

In other words, your “work time” affects your rest periods. According to the recommendations of Two Remedies, keep the work short, and if you increase the time interval, make sure that your rest time also increases.

An ideal work/rest ratio for all high-intensity intervals could be:

10 seconds of work, followed by 50 seconds of rest
20 seconds of work, followed by 100 seconds of rest
30 seconds of work, followed by 150 seconds of rest
This does not mean that you cannot perform more frequent intervals, such as 20 seconds of work, followed by 40 seconds of rest.

If you do this, find the after sets to be of lower intensity or make sure you do fewer sets overall to maintain your intensity.

Finally (and we can’t emphasize it enough) the key to HIIT is intensity. Bring your body to maximum strength, get enough rest to keep this intensity at maximum, and then return to work.

Step 1: Select The Best HIIT Exercises

If you decide to do everything, you can try Sprint. If you want to ride a bike, pedal harder (if you can increase the resistance) or pedal faster. When you swim, you swim faster. And when lifting weights, choose a weight that you can lift for about six repetitions or that allows you to move quickly and explosively (think medicine ball strikes).

Step 2: Choose the duration of your HIIT training
10 seconds of intense work.
50 Seconds of rest or low intensity work.
Repeat this for 4-8 rounds.

20 seconds of hard work.
100 seconds of rest or low intensity work.
Repeat this for 4-8 rounds.

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