High Intensity Interval Training- What is the best exercise program to get fit in the short amount of time

The lack of sufficient time is the most common barrier to adhering to regular exercise. We are all time poor so we want to get our best bag for buck in the least amount of time

High intensity interval Training(HIIT) could be the answer to improving your fitness in minimal time. 

Low-volume HIIT, involving less than 15 min of active high-intensity training per session is a time-efficient exercise strategy to improve cardiometabolic health and cardiovascular fitness

What is HIIT?

Interval training consist of brief periods of intense activity performed with at a range of “hard” to “very hard” rate of perceived exertion effortinterspersed with passive or active recovery periods, that can induce similar or even greater benefits/ adaptations when compared to moderate-intensity continuous training (MICT)which generally consists of 30–60 min of low to moderate-intensity exercise.

What are the benefits of HIIT?

Growing evidence-based research, both original research and meta-analysis studies, shows that interval training programs is not only effective in improving Fitness 

(˙VO2max) and produces a number of other health benefits:

Improves Mood

Endurance capacity 

Resting metabolic rate 

Body fat composition

Insulin sensitivity 

Decrease the risk for cardiovascular diseases

Breast cancer

Metabolic syndrome 

Osteoarthritis

Rheumatoid arthritis known to cause lower back pain 

The bottom line is : Low volume HIIT can be a time efficient workout providing some significant health benefits

For those you are time strapped here is a time effective HIIT workout. This work out can be done walking, running, cycling, swimming and weight training

Here is an example of a walking/ running and cycling program. This program duration is 15 minutes total time(interval time is just 3 minutes to reap the benefits)

Warm up 2 minutes- slow walking/ running, cycling

6-10 intervals of 20-30 seconds at a "Hard" 8/10 level of exertion or "Very hard"9-10 level of exertion effort with 20 seconds active recovery between the intervals. 

Active recovery means you keep moving very slowly between your intervals for example: very slow jogging or very slow pedalling

Cool down with 2 minutes of walking or easy cycling

Start with 6 intervals and build up to 10 intervals over a couple of months

Complete this program 2-3 times per week for best results

Please contact me if you would like a time saving, effective HIIT program! I would love to help.

Contact me at hello@jackandhill.com.au