🔥 What Is HIIT (High-Intensity Interval Training)?
HIIT is high-intensity interval training, where short periods of maximum intensity alternate with rest or low-intensity intervals. It is one of the most effective forms of cardio, allowing excellent results in a short time.
📊 HIIT Benefits
25-30%
more calories burned per minute than LISS
EPOC
afterburn effect — calories burned up to 24 val. after a workout
15-20 min
is enough for a full HIIT workout
VO2max
significantly improves maximal oxygen uptake
🏋️ HIIT Protocol Examples
| Protocol | Opening Hours | Rest Time | Rounds | Suitable For |
|---|---|---|---|---|
| Tabata | 20 sec. | 10 sec. | 8 rounds (4 min.) | For Advanced |
| 30/30 | 30 sec. | 30 sec. | 8-12 rounds | Intermediate Level |
| 60/60 | 60 sec. | 60 sec. | 6-8 rounds | For beginners |
| Sprint Intervals | 15-30 sec. | 90-120 sec. | 6-10 sprints | For Runners |
| Pyramid | 15→45→15 sec. | 1:1 with work | 1 pyramid | For Various Levels |
⚠️ HIIT Limitations
It is not recommended to do HIIT2-3 times per week. Too frequent HIIT can cause overtraining, increase cortisol levels and slow recovery. Combine it with LISS and strength training!