Running has been seen as one of the most effective kinds of exercise since the dawn of time whenever it comes to the calorie burning. Still, there is a workout significantly more calorie-burning than running that is becoming increasingly popular among both fitness professionals and enthusiasts. Right now you are working on high-intensity interval training, sometimes referred to as HIIT. We will investigate the science behind high-intensity interval training (HIIT), the reasons why it burns more calories than running, and how you may add it into your exercise program to get the greatest possible outcomes.
Why HIIT Burns More Calories Than Running
1. EPOC: the afterburn effect:
HIIT burns more calories than running mostly because of the excess post-exercise oxygen consumption (EPOC), sometimes referred to as the afterburn effect. Following an HIIT session, your body keeps burning calories at a higher rate for hours, occasionally even for 24 hours following exercise. This is so because HIIT challenges your body to its capacity and requires more oxygen to recuperate, which fuels greater calorie burning.
2. Engagement of Muscle:
Many times, HIIT exercises include compound motions involving several muscle groups concurrently. This not only raises the workout’s intensity but also results in more muscle activation than running, which mostly works the lower body. More calories expended corresponds with more muscular involvement.
3. Reduced time, more intensity:
Unlike a 45-60 minute run, a normal HIIT session runs 20 to 30 minutes. HIIT’s high-intensity character implies that, despite its shorter length, you are operating at 80–90% of your maximal heart rate, which increases calorie burn in a less period of time.
The Science Driving Calorie Burn and HIIT
HIIT burns calories more effectively than steady-state activity like running, according several studies. Even with the same overall workout duration, participants who engaged in HIIT burnt 25–30% more calories than those performing steady-state cardio, according a study written up in the Journal of Sports Science & Medicine.
Another study in the International Journal of Obesity found that HIIT not only burns more calories during the exercise but also raises resting metabolic rate, therefore generating continuous calorie burn throughout the day.
How may HIIT be included into your regular workout?
1. Begin with a warm-up:
Warming your muscles will help you avoid damage even before starting an HIIT exercise. To increase your heart rate and ready your body for the rigorous exercise ahead, spend five to ten minutes performing dynamic stretches or light cardio.
2. Select your exercises.
Among the other exercises used in HIIT sessions are burpees, jump squats, mountain climbers, and kettlebell swings. The secret is to choose high intensity, numerous muscle group workouts that can be carried out.
3. Use the 20-10 Interval Structure:
The 20-10 interval is a typical HIIT arrangement whereby you do an exercise at maximum intensity for 20 seconds then rest for 10 seconds. Cycle this eight to ten times, or for twenty to thirty minutes overall.
4. Stretch and cool down
Spend five to ten minutes cool-down and stretch following your HIIT workout. This helps to prevent muscular soreness and progressively slow your heart rate.
Sample HIIT Exercise Designed to Burn More Calories Than Running
You can try this HIIT sample at the gym or at home. Computed to burn more calories than a 45-minute run, this workout may be finished in only twenty minutes.
Warm-Up (5 minutes):
- Jumping jacks
- High knees
- Arm circles
HIIT Circuit (20 minutes):
- Burpees – 20 seconds (work), 10 seconds (rest)
- Jump Squats – 20 seconds (work), 10 seconds (rest)
- Mountain Climbers – 20 seconds (work), 10 seconds (rest)
- Kettlebell Swings – 20 seconds (work), 10 seconds (rest)
- Push-Ups – 20 seconds (work), 10 seconds (rest)
- Plank with Shoulder Taps – 20 seconds (work), 10 seconds (rest)
- Box Jumps – 20 seconds (work), 10 seconds (rest)
- Bicycle Crunches – 20 seconds (work), 10 seconds (rest)
Cool Down (5 minutes):
- Hamstring stretch
- Quad stretch
- Shoulder stretch
- Child’s pose
Benefits of HIIT Beyond Calorie Burn
Although HIIT is well known for burning calories, it provides several other advantages that make it a better exercise choice:
1. Enhanced Cardiovascular Integrity:
Through higher heart rate variability and lower blood pressure, HIIT has been demonstrated to enhance cardiovascular health. For individuals trying to increase their heart health, this makes it a great workout.
2. Enhanced loss of fat:
Apart from burning calories, HIIT encourages fat loss—especially visceral fat, the harmful fat encircling your organs. HIIT is more successful than steady-state cardio in lowering body fat, according studies.
3. Time effectiveness:
HIIT provides a time-efficient workout for individuals with hectic schedules. Just 20 to 30 minutes will allow you to get notable increases in fitness, which will help you to keep to a regular exercise schedule.
4. improved strength and endurance:
HIIT’s high intensity increases aerobic and anaerobic endurance, so strengthening and resilience-building you. Furthermore, the molecule moves in HIIT serve to strengthen muscles.
Typical Mistakes to Steer Clear in HIIT
Although HIIT is quite efficient, it’s crucial to prevent frequent mistakes that could cause damage or less than ideal results:
- skips the warm-up.
Starting an HIIT session straight forward without warming up raises your chance of injury. Spend some time always getting ready for the demanding workout ahead.
2: Overtrain
HIIT pushes the body, hence overtraining could cause burnout or injury. Aim to include HIIT two to three times a week, leaving enough time for recuperation between bouts.
3. Bad Shape:
In HIIT, maintaining correct technique is absolutely vital to avoid damage and optimize efficacy. If you’re new to HIIT, think about working with a trainer; put quality above quantity.
4. Denying Recovery
Just as vital as the exercise is recovery. Make sure you are staying hydrated, sleeping sufficiently, and feeding your body the correct nutrition to help with HIIT efforts.
Ultimately, is HIIT appropriate for you?
HIIT is definitely a top candidate if you want a workout burning more calories than running. Its capacity to blaze calories, boost cardiovascular health, and increase strength makes it a flexible and powerful exercise choice. HIIT should be approached carefully, though, particularly if you have never done high-intensity training. Start slow, pay close attention to correct form, and progressively raise the intensity as your degree of fitness rises.
Including HIIT into your exercise regimen can help you to greatly increase your general fitness and condition. HIIT is a time-efficient and quite effective answer whether your goals are weight loss, muscle building, or just endurance increase. So why not test it and personally feel the calorie-burning potential of HIIT?
Final Thoughts:
High-Intensity Interval Training (HIIT) is a game-changer in the world of fitness, offering a workout that burns more calories than running while providing a host of additional benefits. By incorporating HIIT into your routine, you can achieve your fitness goals more efficiently and effectively. Remember to start slow, focus on proper form, and prioritize recovery to get the most out of your HIIT workouts.