Make Workouts More Effective With High Intensity Interval Training

Maximizing efficiency has been a prevalent theme in society as of late. We drive hybrid cars, install LED light bulbs and erect solar panels to be more energy efficient.

Wouldn’t it be nice if our use of time with exercise could get an infusion of efficiency? Despite the mountains of evidence indicating the need for physical activity, people often decide they do not have the time to fit it into their busy schedules. The thought of taking an hour out of their day to head to the gym or step outside for a jog seems to be a decision adopted by too few people. But what if there was a way to get a workout in as little as 15-20 minutes that would be as effective as or better for you than going out for an hour long jog?

Despite the fact that this claim sounds more suitable for a late night infomercial, researchers are beginning to compile evidence that High Intensity Interval Training (H.I.I.T.) may be the magic elixir for our nation’s obesity epidemic.

H.I.I.T is a broad concept that can be applied to almost all forms of exercise. It revolves around breaking up a workout into segments of time, which include short bouts of vigorous “sprint” paced exercise followed with a recovery or rest period. This cycle of fast intervals separated with rest continues throughout the entire workout. For example, a person could structure a workout on a stationary bike in which they perform 30 seconds of high intensity pedaling followed by 30 seconds of low intensity or easy pedaling.

These intervals would be performed during the entire workout. The emphasis is placed on varying the levels of intensity throughout the workout. H.I.I.T.  does not involve pacing. In fact, that is what makes H.I.I.T. so effective.

In order to examine this concept, a car analogy provides an effective explanation. It is common knowledge that standard automobiles get better gas mileage on the highway than in the city. Despite the fact that a car on a highway is going faster and covering greater distance, the steady pace allows it to be more efficient with the use of fuel. On the contrary, city driving, which involves quick acceleration and breaking consumes more gas, even though less distance is traveled.

Our body’s metabolism works in a very similar fashion. When we go out for a jog we typically establish a pace that we can maintain for the entire bout of exercise. Our body settles into homeostasis and our metabolism becomes very efficient in limiting the number of calories needed to fuel our exercise. In contrast, if we were to go out and sprint for 50 yards, walk for 100 yards, and continue this cycle, it would not allow our metabolism to regulate itself. This would result in a far greater number of calories needed to fuel the workout. Furthermore, the greater calories burned equates to more fat loss.

The benefits relating to H.I.I.T. are effectively illustrated when comparing it to traditional endurance training. Research conducted at the University of New South Wales in Australia produced some astounding results regarding H.I.I.T. The study compared the amount of fat burned during 20 minutes of H.I.I.T. and 40 minutes of traditional endurance training (steady pace). They found that test subjects engaged in H.I.I.T. burned three times as much fat as subjects that ran twice as long at a moderately fast pace.

The benefits of H.I.I.T. do not only apply to fat loss; it may also be a more effective method of improving cardiovascular endurance. The University of the West of Scotland recently published an article in the American Journal of Human Biology examining H.I.I.T. versus traditional endurance training. Researchers examined the differences between two groups of school children that performed three workouts a week for seven weeks. The control group (endurance training) performed 20 minutes of steady jogging, while the H.I.I.T. group performed 20 meter sprints in 30 second intervals. After seven weeks the control group had performed 420 minutes of exercise in contrast to the H.I.I.T. group’s 63 minutes of exercise in total. The H.I.I.T. group demonstrated greater improvement in cardiorespiratory fitness, blood pressure, body composition, and insulin resistance than the control group (endurance training) that trained for a longer length of time each workout.

The age old excuse of “I’d love to exercise, but I don’t have enough time” may not be credible with the emergence of research in H.I.I.T. This method can be applied to almost any form of exercise. The key component is that throughout the workout your intensity is changing and not remaining at a steady state.  Try the following workout in your living room the next time you sit down to watch your favorite television show. Perform this workout three times a week and you will lose fat and have a healthier heart.

Sample H.I.I.T. Workout (20 minutes):

Perform five sets (rounds) of each exercise in 30 second intervals (30 second fast pace/30 seconds rest)

5 consecutive sets of pushups

5 consecutive sets of mountain climbers

5 consecutive sets of burpees

5 consecutive sets of squats

Pushups (5 minutes): Place hands on the ground about shoulder width apart. Extend your legs behind you hands and elevate up to a “tabletop position," lower your upper body to the ground until your elbows reach a 90 degree angle. Straighten the arms by pushing against the floor with your hands and return to a starting position.

*Modification options: Perform the movement with knees on the ground or simply hold in for the “starting position” of a pushup for the 30-second interval.

Mountain Climbers (5 minutes): Get into a “track starting position” with both hands on the ground, one leg straight back with toe supporting, and the other leg flexed and forward with foot flat on the ground. Using arms for stability push off forcefully with both legs and switch their positions in the air. Land in the “track starting position” with feet now switched. Repeat this movement fast and continuously while maintaining control for safety.

Burpees (5 minutes): From a standing position place your hands on the ground and hop your feet back to a pushup position, hop your feet back up behind your hands so that your body is in a forward fold, move up to a squat position and jump in the air at the end of the movement. When you land you have completed one repetition.

Squats (5 minutes): Starting from a standing position with feet slightly wider than shoulder width apart, cross arms in front of the chest with hands on opposite shoulders. Flex legs and lower body towards the ground as if you are going to sit on a chair. The eventual goal is to go as low as having your upper legs being parallel with the floor. You must build up to this with practice. Therefore, only go down as far as you can while maintaining your balance and not leaning forward. From this position push with the heels of your feet and extend backup to starting position.

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Medical Disclaimer: As with any exercise program, it is advised to consult and seek approval from your physician before starting a new workout regimen.