- Increasing muscle glycogen content at rest
- Increasing the ability to use fatty acids
- Improved peripheral vascular structure and function
- Performance improvement
- Improvement of the maximum oxygen uptake
What is the best HIIT protocol for fat loss/ weight loss?
- Range of movement
- Speed of movement
- The complexity of the exercise
- Load added to the exercise (e.g. from a free body squat to one with the rocker arm)
- TUT (Time under tension)
- Amount of muscle mass used in the exercise (e.g. progression from a bodyweight squat to an overhead squat)
How long does a HIIT session need to be to get results?
In part, yes, 20 minutes of high-intensity workout contributes significantly to the consumption of fat mass, if it is accompanied by a correct and personalized dietary program. The central part of the workout cannot have a long duration (> 30-40 minutes) because of it impossible to maintain a sufficiently high intensity to be considered HIIT for this duration. If prolonged, this type of workout can lead to a reduction in the quality of exercise technique with a consequent increase in the risk of injury and potentially reduced recovery adaptations following workouts.
20 minutes of high-intensity work contribute significantly to the consumption of fat mass, provided that it is accompanied by a correct and personalised dietary programme.
Warm up and cool down
Example HIIT workout session plan
- Warm up (10'): Start the workout by performing multi-joint exercises alternating with locomotion exercises (running, walking, jumping, jumping forward, etc.) to mobilize joints, take muscles through a full range of motion, and raise heart rate gradually.
- Main session (20-25'): The choice is vast: For example, Circuits of 6-8 exercises alternating 20-30" of work with 10-15" of rest, or 8 rounds of the same exercise doing 20" of work and 10" of recovery or, a classic interval where you can alternate exercises to run, rowing, jumping rope.
- Cool down (10-15’): Initially continue the workout with a low impact activity. Jogging on the spot may be a choice or even continue the previous circuit at a significantly decreased intensity. Always leave 5' for stretching and relaxation exercises at the end of the workout.
- Cao M, Quan M, Zhuang J, Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Children and Adolescents: A Meta-Analysis.
- Nicolò A, Montini M, Girardi M, Felici F, Bazzucchi I, Sacchetti M, Respiratory Frequency as a Marker of Physical Effort During High-Intensity Interval Training in Soccer Players.