What is HIIT training, and is it better for fat loss?

You’ve heard of HIIT training before. But what does it mean? And are you doing it right? In this post we will discuss the definition of HIIT training, the basics you need for a HIIT session and the benefits of choosing HIIT over other training types.

What is HITT training?

HIIT stands for High Intensity Interval Training. To define this type of training, we need to break the name apart and look at two key factors. High intensity and Interval training.

High intensity is quite a vague term, but it is important you understand what it means for proper HIIT training.

So a high intensity is one where you cant last for more than 10-60 seconds without rest. Generally you can measure intensity with 3 different factors, speed, weight and volume. So this means how fast you do something, how heavy you lift and how much you do.

We have already discussed the volume of HIIT should be 10-60 seconds. So we should adapt the speed and weight to ensure that during this time, we are pushing near 90-100% our maximum effort.

So now we have discussed the definition of ‘high intensity’, now lets discuss Interval training. Interval training is n exercise method that requires set periods of work and set periods of rest. For example, 30 seconds running followed by 15 seconds walking, or 45 seconds of squats followed by 30 seconds complete rest.

By the definition of interval training, technically a 10 minute work period and a 2 minute rest period works. However for proper HIIT training we need to include the ‘High intensity’ element. We have already defined that ‘high intensity’ is between 10-60 seconds, therefore for HIIT training, we should aim for 10-60 second interval periods.

Rest periods are not necessarily defined by HIIT training, but you should consider your fitness level when programming your rest period. If you are new to HIIT, it is unlikely you will be able to manage a 60 to 10 second work to rest ratio. Play smart, make it challenging, but allow for enough rest between your work periods.

If you are new to HIIT, we recommend a 30:30 second work:rest. If you are more experienced with HIIT training, we recommend a 30:15 or 30:10 work:rest ratio.

What are the benefits of HIIT training?

So now we know what HIIT training is, lets talk about the advantages and disadvantages, and discuss who should use HIIT training.

Advantages of HIIT training -

HIIT training blew up during COVID because it is an accessible and relatively easy to understand type of training. You can adapt HIIT sessions to your fitness level but you can also adapt them to what equipment you have available. Whether you are in a gym full of kettlebells, barbells and dumbbells, or at home with nothing but a yoga mat, HIIT can be effective training method for all fitness levels.. Additionally, HIIT training does not require a large amount of time. 10-25 minutes is a standard duration for a HIIT workout, meaning you don’t have to dedicate hours of your day to exercising.

The biggest advantage of HIIT training is its metabolic affect on the body. HIIT is considered one of the ‘best’ calorie burning training methods, as your body will continue to burn calories up to 36 hours post exercise. This means that you will still be burning calories over a day later after your session (remember, this is dependant on the intensity and duration of you workout). A 20 minute HIIT session can immediately burn between 150-400 calories, this is the equivalent of up to an hour on a treadmill!!

Disadvantages of HIIT training -

Actually, we consider the biggest disadvantage of HIIT training to be the misunderstanding of its results. As we discussed before, most exercises could be included in a HIIT session, such as squats, bicep curls or sprints. However, it is important to understand that lifting weight in a HIIT session does not substitute proper strength training. The tempo, intensity and volume of HIIT does not elicit muscle growth or much development in the muscular system at all. It is important to remember that HIIT is a cardiovascular training method, improving (mainly) anaerobic and (some) aerobic functionality.

So realistically, there isn’t really a ‘disadvantage’ to HIIT training, if it is included in a proper training programme that also includes sufficient weight and strength based training.

What exercise should I be doing for HIIT training?

Okay so you have your work and rest ratio nailed, now what exercises should you do, and how may times should you do them?

First of all, there isn’t one ‘right’ exercise to do for HIIT training. Condition your workout to your goals. Do you play a sport? Choose exercises that will compliment your skill. Do you want to lose weight? Choose exercises that will require more energy and effort. But most importantly, choose exercises you enjoy.

Full Body HIIT session

Upper Body Barbell only HIIT session

Lower Body bodyweight only HIIT session

So should I use HIIT for weight loss?

Why not?! When discussing if you should do something for weight loss, always consider the following question…

Do you enjoy it?

If the answer is yes, the go for it!

HIIT training is just another method of cardio, so if you prefer HIIT over running on the treadmill, then there is your answer. I know it is a bit of an anti-climactic answer, but the truth is there is no one ‘better’ method of training for weight loss. Regular exercise plus a calorie deficit is what will result in weight loss. So if you enjoy HIIT and you can build it into a regular schedule, then absolutely, HIIT is ‘good’ for weight loss!

For more posts like this one, check www.aestheticcoaching.co.uk

Thanks for reading Ben’s Substack! Subscribe