HIIT, or High Intensity Interval Training, is a training strategy that has taken the world by storm. Effective HIIT workouts can burn fat faster, increase your endurance and build strength in a way where you will start seeing gains quickly. UFC Gym explores the science behind HIIT workouts.

HIIT workouts require short bursts of exercise at near maximum capacity with a rest periods in between each set. This form of training will burn calories at a fast rate in a short amount of time which is beneficial for people with a packed schedule.

A good HIIT workout should raise your heart rate to between 70-90% of its maximum capacity during the active sections. Due to the high intensity, both your aerobic and anaerobic endurance will improve over time.

Another benefit of the HIIT workout is that it will increase your metabolism. You can burn up to 400 calories in 30 minutes and your body will continue to burn calories for up to 48 hours after you have finished your workout.

Resting between exercises is an important part of the HIIT workout and are not to be taken lightly. Taking the time to recover at the right interval helps with cardio conditioning and forces the body to learn to how adapt rapidly between two different states: high intensity and rest.

For someone only beginning their HIIT journey, the recommended ratio is 1:2 of work to rest. Pick your exercise and perform it at 90% of your capacity for between 60-90 seconds and then take a rest period for twice as long as long before beginning again. On average, HIIT sessions should last between 20-40 minutes, inclusive of the rest periods and, because of the intensity, should be performed only 3-4 times a week. These workouts require focus and concentration and are not to be taken lightly as this is when injury could occur. For more information and help building an effective HIIT workout, come in to UFC Gym and one of our professional coaches will help guide your workout.

Lauren Wu (Calipso)

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