HIIT stands for High Intensity Interval Training and is a form of training where you alternate between short series of exercises, performed at a high pace and with breaks between each series. The training form helps to increase cardio, coordination, strength and endurance.
The training format is extremely time-efficient, as a full workout typically lasts no longer than 15 to 30 minutes, allowing the athlete to achieve the same results as a longer, lower-intensity workout.
HIIT helps to increase muscle mass and the athlete's explosive power and strength, and is thus an effective way to improve athletic performance. The intense and short intervals stimulate one's performance ability so that, over time, the body becomes better able to perform physical activity for longer periods of time.
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HIIT Exercises
Most HIIT workouts incorporate a mix of cardio and strength training exercises, and HIIT can be done with any type of exercise, such as cycling, bodyweight training, running, and strength training.
Below are examples of some bodyweight-based HIIT training exercises:
HIIT Cardio Exercises:
- Box Jumps
- Burpees
- High Knees
- Jumping Jacks
- Sprint
HIIT Strength Training Exercises:
- Australian Pull Ups
- Bicycle Crunches
- Lunges
- Push-Ups
- Squats
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General information about physical training
Strength training and cardio training, including HIIT, have a wide range of benefits for both body and mind. Regular exercise not only contributes to one's physical well-being, but also to one's mental health. Through exercise, not only does focus and mental clarity improve, but the physical exertion also acts as an effective stress-reducing method, releasing endorphins and increasing feelings of well-being.
Additionally, exercise improves and stimulates overall cognitive function, resulting in sharper thinking and improved memory.
An additional benefit of regular exercise is its positive effect on cardiovascular health. By strengthening the heart and improving blood circulation, exercising significantly reduces the risk of chronic diseases. This includes cardiovascular disease, as well as lifestyle diseases such as type 2 diabetes.
Thus, training is not only an investment in one's physical endurance and strength, but also in one's mental and emotional well-being, as well as long-term health.
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Updated January 1, 2025
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