Try This Interval Workout to Avoid HIIT Burnout or Injury

Editor’s note: Consult your physician before starting any new exercise program. If it hurts, stop immediately.



CNN

For many people aiming to burn a lot of calories, high-intensity interval training is the way to go.

Also known as HIIT, these popular workouts feature explosive bursts of intense movement, such as squats or lunges, followed by recovery time. HIIT routines burn more calories while completing them in less time than traditional endurance workouts. Numerous studies also show that interval training can provide the same health benefits as a bout of moderate-intensity continuous exercise, according to a review published last year in the International Journal of Environmental Research and Public Health.

Given all these positives, it’s no surprise that HIIT workouts are among the top 10 fitness trends predicted for 2022, according to the annual Health and Fitness Trends Survey conducted by the American College of Sports Medicine, and they’ve been in the top 10 since 2014. Big fitness trend. However, HIIT workouts require maximum effort, which means they’re not suitable for every day—or not necessarily for everyone.

There are three similar interval-training formats that might be a better fit for your training goals and needs—and you might even be doing them unknowingly, says certified fitness trainer Austin Brock, co-founder of Slash Fitness in Delray Beach, Florida.

“Because there are so many different variations of these types of workouts, facilities tend to use the acronym people are most familiar with, and that’s HIIT,” says Brock. “But that’s probably not what you’re actually doing.”

You can use body weight for HIIT workouts with exercises like circuits or lunges.

According to the American College of Sports Medicine, a true HIIT workout lasts 20 to 60 minutes, with high-intensity sessions ranging from five seconds to eight minutes. The routines are performed at 80 to 95 percent of your maximum heart rate, a state where you can talk but need to catch your breath every few words, Brock says. The recovery period can be as long as the exercise phase.

Here is an example. After warming up, pedal a stationary bike as fast as you can—set some resistance—for 30 seconds, then pedal slowly for a minute. Repeat 10 to 20 times, ending with a cooling time. You can also use your bodyweight for HIIT workouts with circuit exercises such as squats, burpees (a combination of squat thrusts, planks, and squat jumps) and lunges.

Read on for different forms of interval training and how they can help you reach your fitness goals.

Important Notes: Whether you perform these exercises at maximum intensity or in simpler, modified forms, they’re still demanding. Experts recommend Do this only two to three times a week, with at least 48 hours between sessions to allow for full recovery.

HVIT workouts are designed to improve endurance, emphasize volume rather than intensity, and are longer than HIIT workouts. While these workouts typically begin with high-intensity repetitions, the intensity level decreases as the workout continues, says Hannah Daugherty, a certified personal trainer and wellness coach in Richmond, Virginia.

Here’s an example: Alternate 60 seconds of squat jumps, burpees, hill climbs, and jumping lunges, with 30 seconds of rest. Since you’re doing more exercise with less rest, your effort will naturally decrease over time.

“Jump squats might start at 100 percent effort, but burpees might be 90 percent, then climbers 85 percent, and so on,” says Doherty.

An HVIT workout can alternate 60 seconds of jump squats, burpees, hill climbing exercises (shown above), and jumping lunges with 30 seconds of rest.

VIIT workouts are the sweet spot between HIIT and HVIT classes, with high-intensity, moderate-intensity, and low-intensity intervals, says Brock. In a typical VIIT workout, you’ll start with high-intensity interval training and then transition to moderate-intensity interval training that emphasizes strength and endurance—think a series of squats. The final phase is low-impact, low-intensity recovery activities, such as holding a plank position. This series has been repeated several times.

“Variable intensity workouts are great because they use the entire glove,” says Brock, providing a more complete, full-body workout.

Low-intensity, low-intensity recovery activities such as planks are the final phase of a VIIT workout.

A SIT workout for serious athletes involves pushing your body to the limit multiple times, followed by a long recovery period. During a SIT workout, you run as fast as you can for 30 seconds, then rest or walk for four to five minutes, and repeat four to six times. Such intervals can be performed while swimming, cycling, rowing, etc., with the goal of improving your athletic performance.

The best workout for you depends on your goals and fitness level. If weight loss is your goal and you don’t have much time, shorter, calorie-burning HIIT workouts may be best for you. If you’re going to be doing long hikes or endurance activities in the future, consider HVIT workouts. If you’re looking to improve your overall health, a VIIT routine might be an option.

Whichever option you choose, proceed with caution as they all involve intense work. “Box jumping might not seem like a lot of work at first,” says Brock, “but if you get tired, your form will suffer and you could get injured.”

The good news is that HIIT, HVIT, and VIIT workouts can be modified to work for anyone, even novices. This is done through shorter work intervals, lower intensity levels, or fewer repetitions. You can also adjust it based on your actual workout.

“If the interval-specific exercise is squat jumps, switch to regular squats,” says Brock. “You can increase the intensity level over time, depending on your goals and health history.”

Dialing these workouts back will mean lower calorie burn and less cardio, but that doesn’t make them useless. You’re still using the same muscle tissue and getting the same strength gains, says Brock.

You can also increase your heart rate in safer ways until you get fitter. For example, swap out jumping lunges for regular lunges you perform while lifting weights. Or reduce your rest time from 30 seconds to 15 seconds.

Don’t feel bad if you find that these workouts aren’t your style. Many people dislike high-intensity work. However, it’s important to find another kind of exercise that you enjoy, says Dr. Tamara Hew-Butler, associate professor of exercise and exercise science at Wayne State University in Detroit.

“People need exercise to reap the many physical and mental benefits associated with regular physical activity,” Hew-Butler said, “regardless of what we call it or whatever activity is currently on the market.”

Melanie Radzicki McManus is a freelance writer specializing in hiking, travel and fitness.

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