HIIT or high-intensity interval training, is often selected by people who want to lose weight without investing much time at the gym. It is a type of cardio that helps burn many calories and is beneficial for quick weight loss, along with other areas of health.
Next time you sip your creatine shake and think about which workout to do, HIIT will be on your mind! If you’re new to HIIT and want to learn about its benefits, this blog is for you.
Basics of HIIT
HIIT includes exercises that require high-intensity movements and bursts of energy followed by low-intensity exercises and then a short resting period. Since it requires explosive moves, this exercise is usually done within 15 minutes. If there is a combination of high and low-intensity workouts, it may take longer than that.
Proper warming up is necessary before HIIT to avoid cramps and injuries. The best part about doing HIIT is that you can do it without needing special equipment. Some of the best HIIT exercises that you can do at home are:
- Jumping lunges
- Burpees
- Pushups
- High knees
- Bodyweight jacks
- Plank squats
- Butt kicks
- Lateral squats
Benefits of Doing HIIT
As per clinical studies, doing HIIT has multiple health benefits. People who do regularly report improved health and wellness. Here is a list of its common health advantages:
- Doing HIIT may increase endurance capacity.
- It can help boost metabolism and digestion.
- These exercises target various muscle groups and are ideal for comprehensive body workouts.
- Intense workouts in HIIT improve insulin resistance in those with diabetes.
- A combination of high and low-intensity workouts may promote healthy bulking if you want to gain more muscle than fat.
- HIIT also helps tone the body and manage overall body composition.
- These workouts help improve blood circulation and enhance cognitive functions.
Moreover, doing HIIT is known to reduce the risks of:
- Cardiovascular diseases
- Metabolic syndrome
- Osteoarthritis
- Dementia
Snack Ideas for Weight Loss With HIIT
Since HIIT exercise can be demanding, fueling yourself with energy-packed foods is the best way to ensure proper muscle recovery after a workout. Research suggests that the best energy replenishment happens if carbs and protein are taken in a 3:1 ratio 30 minutes after a workout.
Here are some foods you can take:
- Wholegrain crackers: Sourdough, oat, and almond flour crackers are all rich in protein and complex carbohydrates.
- Protein shake: Non-fat protein shakes with whey are ideal for building muscle when combined with HIIT and strength training.
- Soy milk: It is suitable for those who are lactose intolerant and do not prefer non-veg diet options.
- Peanut butter toast: Choose whole grain bread for peanut butter toast. Peanut butter prices are highly affordable, making this food ideal for daily consumption.
- Soaked and steamed mung beans taste delicious when mixed with finely chopped tomatoes and cucumber. They make a refreshing and filling, protein-rich meal with healthy carbs.
Conclusion
HIIT is perfect for those who want to burn many calories in less time. HIIT exercises can be done anywhere at home without requiring any external equipment. Some examples are pushups, jumping lunges, burpees, lateral squats, etc. It has various health benefits, such as improved metabolism, body weight composition, cognitive health, and reduced risk of chronic health conditions such as dementia, metabolic disorders, etc. To recharge yourself after a hectic workout, include some energizing post-workout snacks, such as soy milk, peanut butter toast, wholegrain crackers, etc.
