Why HIIT Workouts Are Such a Big Hit
If you’ve been in the fitness world for a bit, I’m sure you’ve seen or heard of the term HIIT to define a workout.
Things like CrossFit, circuits, Tabata, and (since we’re being honest) Insta girls could be a few examples that pop into your head. But what’s the big deal with these HIIT style workouts and why are they so popular in the fitness world? Well, in order to answer that, I first have to tell you the truth…
What you may be thinking of as a HIIT workout may actually be considered a HVIT workout.
Technically speaking, HIIT stands for high intensity interval training. This means that when you’re working, you are working at max intensity. In order to maintain max intensity, the work time would have to be short and the rest time would have to be long.
Example of a true HIIT workout might be:
10 rounds of a 10 second max sprint followed by 50 seconds of rest.
For 9 minutes, do one back squat every minute and a half at 95% of 1RM.
1RM = one rep max. If my 1RM is one back squat at 185lb, 95% of my 1RM would be 175lb.
I’m not sure about you, but when I think of a HIIT workout, I usually don’t think of the workouts above. What usually comes to mind is a high-volume circuit with an equal mix of high and low intensity.
What’s interesting is that this type of workout would then fall under the category of a HVIT workout, or high-volume intensity training. The main difference is that a HVIT workout will have higher volumes, be done at <75% 1RM, and require less rest time.
Some examples of a HVIT workouts include:
10 rounds of a 30 second sprint at 70% of max effort and a 30 second walk.
For 10 minutes, complete 3-4 back squats every minute at 65% of 1RM.
Now that we’ve determined the difference between a HIIT and HVIT workout, I’ll explain why they’re such a big hit:
Your metabolism stays elevated once you’re done working out due to EPOC (excess post exercise oxygen consumption). Simply put, you can’t produce enough oxygen to fuel your muscles for short, higher intensity workouts, so your body has to make up for it after you’re done working out.
They’re short. You can get an effective HVIT workout in for as little as 10 minutes.
The variety is endless. You never have to repeat the same HVIT workout due to all the different exercises, resistance, and timeframes.
Okay, okay—so the benefits are great, but how can you design your own?
How to design your own HVIT workout
Pick a timeframe between 5-30 minutes.
Determine if you want it to be an AMRAP, EMOM, Tabata style, or strictly sets and reps.
Pick 2-8 exercises.
Pick weights you’ll use, which can range from body weight to 75% of your 1RM.
And most importantly, get after it!
Now, next time someone asks if you want to do a HIIT workout with them, you can explain why they’re such a bit hit! Have any other workouts you absolutely love? Let us know on our social media @auburncampusrec!
Be well, Auburn
Photography: Ashley S.