HIIT (High Intensity Interval Training) has become very fashionable in the past few years, and is never far from people’s lips, when they mention they want to start an exercise programme and are looking to get fitter and lose some weight. But what is it and why should I do it, and what are the benefits?

So, what is HIIT training? Well it is not actually about punching someone, although when we look at different ways of achieving this training, then we can see that this can certainly be an element of it!

HIIT is an anaerobic form of training, meaning it is to be done in short bursts of high intensity exercise, followed by a brief rest period before going again. Typically, we would be looking to hit the 80-100% exertion range (depending on goals and other factors such as age range). What this basically means is a workout time of 30 seconds, followed by a rest period of 30 seconds, so a 1:1 work/rest ratio. Now this can be extended to different ratio’s and one of the most well known would be Tabata (derived from the name of Izumi Tabata, the Japanese physiologist who developed the activity). Tabata is 20 seconds of rest followed by 10 seconds of rest and then complete this cycle typically 8 times in one set, so a workout of 4 minutes.

Depending on your fitness levels and goals, you could also do a 1:2 ratio, so say 30 seconds exercise and one minutes rest or 1:3 ratio of 30 seconds exercise and 90 seconds rest. Normally a HIIT programme would last from between 10 minutes up to 30.

Why should I do it? HIIT was designed as a quick way to do maximal effort for maximal results. So, it is a fast and efficient way to go into shape, and so utilising our busy time in the most effective way. Of course, you may enjoy your time spent on a treadmill or x trainer, but for the time poor or those who would rather be somewhere else, who wouldn’t want to get great results with minimal time spent!?

HIIT also has another glorious plus going for it. It gives you the power to burn off those calories, long after your session. So when you are sat on your sofa at the end of your day, smugly bathing in the knowledge that you have not only finished your hectic working day and also got in a great training session, but you are also burning off calories! There is method to this witchcraft though.  Here is the science…Research has shown that intervals can repair your metabolism by reducing inflammation, forcing the body to improve its ability to use and burn energy. What this ultimately means is that you will burn fat at a faster rate, utilise energy better during workouts, and continue to burn calories long after your workout is done. This is a phenomenon known as EPOC or excess post-exercise oxygen consumption.

But aside from time, there are also other great benefits to be had. Fat burning and more importantly the visceral, or the disease-promoting fat surrounding your internal organs, can be reduced by up to 17%. High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long. HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure. Also, high-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals. These are all fantastic benefits to overall health and well being that can be achieved through this time effective form of anaerobic training.

The other great thing about HIIT is that you can incorporate both cardio equipment and more importantly for those without access to this equipment, body weight. Great exercises for this type of training is the burpee, mountain climbers, high knees or just straight out sprinting on the spot. There really are a multitude of exercises that can be performed. As also mentioned early in the piece, you can hit. Boxing is great, especially for Tabata training.

But whilst the benefits are there to see and be admired, we must mention the draw backs to this type of high intensity training. The risk of injury can be higher, due to the fast, repetitious nature of what is required. So, form is essential, and building up to those longer active periods is crucial. There is a very real and obvious risk of fatigue, so aim to do HIIT, two to three times a week and not on consecutive days. Throw in some resistance work on the between days, to complement a balanced fitness plan.

It can be seen that HIIT, mixed in with resistance work and lower volume cardio work, will complement these in a balanced fitness schedule and produce great results. Get in touch, and you too can lose those unwanted pounds in a shorter than expected amount of time, with all the added tremendous internal health benefits that occur.

Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.