HIIT It

“No matter how slow you go you’re still lapping everyone on the couch.” – Unknown

We shamelessly condone physical activity of any kind. In a world full of butt grooves on couches, any activity is good activity. Unfortunately, as you mature, it is not always possible to regularly spend two hours in a gym. But when you do build in the time, there is the decision as to what kind of workout routine to choose. This can be just as taxing as the actual workout when considering time constraints and necessary equipment. With the criteria of efficient, time-sensitive, and easy to start: Consider HIIT.

HIIT stands for “high-intensity internal training” and comes in a variety of forms¹. Evidence shows lack of time is a major impediment to exercise, and supports that HIIT induces numerous physiological adaptations that improve exercise capacity and metabolic health². Meaning, even with limited time you can still have a serious workout using the HIIT method. Research shows that not all workouts are created equal. Intense aerobic workouts can reduce the risk of metastatic cancer by up to 72%³. Additionally, HIIT increases metabolism for hours after exercise – even more than jogging or weight training – which means up to 25-30% more fat burn⁴. That is a pretty good return on investment (ROI).

Limited time or not, it makes sense to maximize your workout session(s). Look to incorporate them into your week. HIIT can be used to augment the physical activity routine you already have, such as weight training, hiking, running, climbing, sports, etc. For example, after a lifting session you can do 15 minutes of HIIT instead of using a treadmill. Or it can be a full workout on its own with a 30 minute or hour-long session. Find what works for you, incorporate it, and enjoy the results.

Action: Research HIIT workouts with a duration that works for you. Do 2-3 sessions this week.

Hint: There are tons of HIIT exercise videos available. Do a search with your time constraint and pick what works.

Disclaimer: HIIT can be intense. Consult your doctor around any medical concerns before starting HIIT. It is not recommended to perform more than 2-3 sessions per week¹.

Further Reading:

1. These 19 HIIT Workouts Will Make You Forget Boring Cardio
2. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective
3. An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination
4. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial