How Effective are HIIT Workouts for Weight Loss: A Complete Guide 2023

Introduction:

In this fast Era, technology has made our workload very little, and machines are replacing humans in almost every field. Although this progress has very positive impacts, there are some negative effects on human health too. many diseases like obesity, diabetes, and hypertension are now prevalent in developed countries. Of these, obesity is very common and has serious effects on human health and social life. 

There are many articles related to weight loss, of which HIIT High-intensity Interval Training is now emerging. In this article, I have explained, How Effective are HIIT Workouts for Weight Loss. By the end of this article, you will get complete information about HIIT, how it helps in weight loss, its pros, and cons, and how you can incorporate any exercise into HIIT.

What is HIIT, High-Intensity Interval Training (HIIT)?

HIIT or High-intensity interval training refers to vigorous workouts with small periods of rest in between. These exercises are designed to allow our body to involve in exercise at its full potential fully. These exercises were first developed for Athletes, swimmers, and other Olympic players so that they can perform better and the results were highly appreciated.

HIIT is now evolving due to its role in weight loss. They are popular in the general population due to their benefits on the health and cardiovascular system. They can help in losing weight without losing muscle.

Structure of HIIT

High-intensity interval training consists of intense exercises followed by a short period of rest. These exercises generally consist of a warm-up period followed by intense exercise then medium-intensity exercise and then a short period of rest so that the body becomes cool. When performing high-intensity exercise full effort should be used. In medium-intensity exercise, 50% of the effort should be used. Duration of exercise may vary according to the type of exercise. HIIT may not exceed 30 minutes. 

Procedure of HIIT

The principle of HIIT is the same, it involves a warm-up period that may last for 4 to 5 minutes after that high-intensity exercise is performed with a maximum effort of the body for the maximum time. When the person feels fatigued then comes medium-intensity exercise which lasts for 2 to 3 minutes in which 50% of the effort is used. After that, the body becomes low on energy and muscles start fatigued at this time rest of two to three minutes is given and then the cycle starts again.

This is the general procedure of HIIT, it is further divided into two types, Tabata and circuit training.

Tabata and Circuit training:

Tabata is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. It involves exercises of high intensity in which 80 to 90 % of body effort is used, followed by very brief periods of rest. It typically lasts for about 30 minutes. Circuit training involves different sets of exercises at different stations, participant exercise for a few minutes and then move to other stations. These exercises involve different muscles of the body. This cycle is repeated again and again.

The Science behind how HIIT can lead to Weight Loss:

HIIT uses the full effort of the body which in turn causes increased consumption of oxygen (aerobic respiration) to produce energy, which ultimately leads to calorie burn. Research shows that HIIT can increase metabolism even after a workout session resulting in calorie burn for several hours even if you stop exercising. This explains How Effective are HIIT Workouts for Weight Loss. HIIT uses fats as an energy source instead of carbs which leads to a reduction in body fats.

 The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend 300 minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss.  But some people cannot spare so much time for exercise. HIIT is the best alternative as it requires less time with good outcomes. 

Benefits of HIIT:

Weight loss

HIIT involves high energy consumption by burning fats, which leads to weight loss. A Study has shown that HIIT causes moderate weight loss as compared to MICT moderate intensity interval training because the former involves high aerobic respiration. MICT involves moderate exercise at a constant time which consumes more time as compared to HIIT, this is another factor that favors it.  

Belly Fat Reduction

HIIT also involves abdominal fat reduction because it involves aerobic activity which in turn produces hormones like epinephrine and growth hormones that increase fat metabolism which leads to an increase in lean muscle mass. 

Diabetic Control

HIIT also benefit peoples with diabetes and hypertension which is almost present with obesity. Research shows improvement in diabetic and hypertension control with HIIT. 

Feasibility

One of the benefits of HIIT is that it doesn’t require special instruments and larger space. You can easily do it at home or in your room. You can use your own body weight as a resistance and can perform it. If you love outdoor exercise then it can also be performed outside in the garden or in parks etc.

HIIT can help in reducing body fats and increasing the strength of muscles but it is not superior to other exercises. Its benefit is that it requires less time than other workups. If you have no time for lengthy exercises then it is suitable for you as it requires less time.

Examples of HIIT:

There are many effective HIIT workouts for weight loss. It includes many exercises like running, squatting, pushups, chin-ups, cycling, weight lifting, etc. You can incorporate any exercise into HIIT but you have to set the duration for high intensity, moderate intensity, and then rest. The following example will clear your mind.

Sample of HIIT with Running

Let’s suppose you want to start running, now you have to set the duration for each part. You will start by warming up your body for that you have to run at low effort for 4 to 5 minutes, after that, you will perform high-intensity exercise so you have to run at full effort for 5 minutes, after you exhaust you will perform moderate intensity exercise so you will run with 50% of effort for next 4 to 5 minutes, after that now you have fully exhausted you need some time for rest for 3 to 4 minutes and then the cycle goes on.

This is an example of HIIT you can incorporate any exercise in this manner into HIIT.

Drawbacks of HIIT:

Chronic Diseases and HIIT

HIIT is a very effective technique for weight loss, but some medical conditions need to be carefully assessed before doing these exercises. Some chronic diseases like Heart failure, Kidney failure, Diabetes, Hypertension, and Ischemic heart diseases need advice from a Physician for HIIT. These diseases are chronic and they can decrease the normal metabolism, whereas HIIT needs high effort which in turn increases metabolism, this increase in metabolism may cause an adverse effect on these patients. Ischemic heart disease can lead to Myocardial Ischemia and Angina due to increased metabolism. Moreover, Hypertensive and Diabetic patient takes Medicine for Bp and Sugar control which may lower the Blood pressure and Sugar of these patients. If these patients do HIIT, there is an increased chance of Fainting because HIIT lowers Sugar and Blood pressure (HIIT develops a Transient State of Hypoglycemia and Hypotension).

Physical Weakness and HIIT

HIIT is not for everyone, if your body’s health is not good then it can cause adverse effects on the body. The weak muscles cannot tolerate so much intense workouts and there is a chance that they become damaged. These intense exercises are for short duration only and if they are done for longer times then our bodies cannot handle so much stress and it leads to muscle tears and muscle weakness. Our weak bodies could not continue such hard exercises resulting in a lack of power and weakness during exercise which leads to demotivation and a state of anxiety.

Hormonal Imbalance

Intense exercise produces a Hormone in our body known as Cortisol which is a Stress Hormone that is normally produced in any Stressful condition like Fight or Flight. Little spikes of this Hormone help our Muscle grows Stronger but High levels of Cortisol act on different Systems of our Body and causes unfavorable effects like Bloating, Digestive issues, and Weight gain. HIIT also increases a hormone known as Noradrenaline which in combination with High Cortisol can affect our Sleep cycle.

Joints Diseases and HIIT

HIIT also affects our Joints. These exercises require Explosive, High-impact movements which in turn Put Unnecessary force on Weak Joints and may result in Joint Misalignments. People with joint diseases like Osteoarthritis and Bone diseases like Osteoporosis should do these exercises with caution.

Conclusion:

If you want to do exercise but you don’t have time for it, then HIIT is a good option for you, It takes less time as compared to other workouts with equal or better Outcomes. But you have to keep in mind that HIIT is very Intense and requires more effort, if you are Physically or Medically Unfit then it’s not for you, Apart from its better outcomes it has a very Negative impact on the health of Those who are not suitable for it. 

FAQs:

From Author:

If you want more information regarding, How Effective are HIIT Workouts for Weight Loss, then you can reach me via Email, I will be very happy to assist you, Thank you for reading.