One of the strongest predictors of future health quality is to consider aerobic exercise capacity. The better the aerobic capacity, the lower the risk of death from any cause. To support this goal, it’s generally recommended to get 150 minutes of light or 75 minutes of moderate to vigorous exercise per week. HIIT training, by its very nature, is short, intense workouts that can support adequate exercise in a short period.
HIIT training stands for high-intensity interval training. The advantage of HIIT is that workouts are shorter and can be completed in 20-30 minutes including warm-up and cool-down times. HIIT is generally compared to moderate intensity continuous training (MICT) in research. Studies have found HIIT can have a greater reduction in cardiovascular disease risk factors including total weight and cholesterol levels when compared to MICT. HIIT training can also help maintain healthy blood sugar numbers. HIIT, like most exercises, can improve blood pressure, exercise endurance, shortness of breath, etc. Originally designed for athletes, in more recent times, it has been found supportive of people who have chronic disease. This is due to shorter workout times, meaning more people may be able to fit it into their schedule.
As always, do not start a new workout routine until you get the okay from your doctor. HIIT workouts can be intense, though they can be tailored to people’s current fitness levels and medical conditions by an experienced coach or physical therapist. An example of a very short HIIT workout is below. More activities can be added or subtracted as desired, and many websites have HIIT workouts listed.
HIIT Workout Example
- 30 seconds of side lunges, alternating right to left
- 15 seconds of slow marches in place
- 30 seconds of squats (variation for higher intensity: jump squats)
- 15 seconds of slow marches in place
- 30 seconds of push-ups on the floor (modification: at a 45-degree angle on a sturdy chair, or against the wall)
- 15 seconds of slow marches in place
- 30 seconds of jumping jacks (modification: alternate right and left tapping toes to the sides while bringing arms overhead as you would a jumping jack)
- 15 seconds of slow marches in place
Repeat the whole workout twice more
Resources:
Atakan, Muhammed Mustafa, et al. 2021. “Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective.” International Journal of Environmental Research and Public Health; 18(13): 7201. doi:10.3390/ijerph18137201
Ito, Shigenori. 2019. “High-intensity Interval Training for Health Benefits and Care of Cardiac Diseases – The Key to an Efficient Exercise Protocol.” World Journal of Cardiology; 11(7): 171-188. doi:10.4330/wjc.v11.i7.171
Harvard: T.H. Chan School of Public Health. N.D. “HIIT (High Intensity Interval Training).” Revised Nov. 2021. https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training