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While some trends in health and fitness appear and disappear quickly, it seems that high- intensity interval training (HIIT) can be used to remain. Based on an American College of Sports Medicine survey of nearly 4,000 fitness professionals, HIIT will be the hottest fitness trend for 2014. HIIT ranks in the top 20 the very first time in the survey’s eight-year history, surpassing other previously popular exercise regimes such as weight training, Zumba and Pilates.
High-intensity interval training involves short bursts of intense exercises accompanied by a short period of recovery. Typically, HIIT workouts can range from 10 minutes to about Half an hour, and little or no gym equipment is required. Some studies have shown that HIIT workouts burn more fat than longer, more mundane workouts, as well as could be better for your heart. What’s been most appealing about HIIT is its efficiency, because these workouts take minimal time to complete, but can result in maximum results.
“HIIT and Tabata work outs are very popular and efficient for a lot of reasons,” says Ashley Carlson, fitness instructor at Advocate Condell Centre Club. “They are short, but intense, so you are in and out but leave feeling like you had a great workout, often you don’t need much equipment so they can be achieved anywhere, and also you get the most bang for your buck mixing aerobic and anaerobic activities.”
While HIIT may become the “it” thing to do in the club this new year, fitness professionals caution those a new comer to exercising, or who are coming back after a lengthy absence. Folks who are going to get active as part of their New Year’s resolution could end up sidelining themselves due to overexertion that can result in injury. “When moving fast, the body is so fatigued from start to finish, which results in a heightened risk for injury,” Carlson says.
Despite the dangers of HIIT, Carlson has seen people enjoying their workouts more, feeling stronger, losing more weight and inches, and it has seen people push themselves for their limits and beyond.
“For those wanting to get easily fit in the New Year, you shouldn’t be afraid to try new things,” Carlson says. “Challenge yourself, push your limits and most importantly find enjoyment with what you are doing.”
Many gyms have learned to offer group HIIT workouts, but they may also be completed in your own house.
Try this sample workout from Carlson to jump-start your New Year’s resolution:
8 Round Total C 20 seconds of work, 10 seconds of rest (4 minutes each round, 20-minute total workout)
- Body-Weight Squats
- Push-Ups
- Box Jumps
- Pull-ups or Rows
- Burpees
High-intensity interval training holds a lot of possibility of Americans who are searching for variety and fun in their workouts, without taking up an excessive amount of their time.
