high intensity interval training for runners

HIIT training guide: Learn Exactly How To Lose weight in a short time

HIIT training guide: Learn Exactly How To Lose weight in a short time

Today we going to talk about HIIT training . One of the training methodes that has grown the most in recent times and that arouses the most interest among athletes of different sports modalities. The HIIT exercises are trend in many gyms and more and more operate in more workout routines.

What is HIIT training?

HIIT or high intensity interval training “High Intensity Interval Training” is a training methodology characterized by the performance of short sessions at high intensity . The methodology is based on the alternation of short and intense periods with others of recovery or of medium-low intensity. HIIT work does not usually exceed 20 minutes in duration, although the total session can be much longer thanks to the warm-up and subsequent exercises.

HIIT training is fashionable and in its excellent time-performance ratio is the great incentive to attract new followers. HIIT routines have earned a reputation for being tremendously tough and effective for both losing weight and burning calories and improving our physical condition. A training routine that in the same session works through aerobic and anaerobic rhythms power, strength, explosiveness and cardio.

Pros and Cons of HIIT training

Now that we know what this HIIT consists of, we have to assess and analyze the method. What are the benefits of HIIT training? Is it as good as they say? And above all. What improvements does it bring compared to traditional methods? The benefits of HIIT along with other common doubts will be fully exposed throughout this crucial section. If other questions or doubts continue to haunt your head at the end of the post, do not hesitate to contact us through the comments. As always, we will gladly try to solve them.

That said, let’s get straight to the point with the main advantages and disadvantages of HIIT training :

Pros of HIIT training:

The benefits of HIIT are practically innumerable. The list of favorable points as you can see is very long and for this reason more and more physical trainers include sessions of this type in their personalized workouts.

Minimum time and maximum performance: If the HIIT methodology stands out for something, it is because of its excellent time-performance ratio . In less than an hour of training, significant improvements in the athlete’s physical condition can be achieved. Few training routines have been shown to be as effective in such a short amount of time. For this reason, HIIT training is one of the priorities of those who have little time to train. A methodology that allows you to get the most out of every minute you invest in your training.

hiit training
HIIT training allows you to make the most of every minute of training

Speeds up metabolism: Another prominent aspect of HIIT is the metabolic alteration it causes during and after exercise. A very complete type of session that increases the caloric expenditure of our body and helps burn fat . In a line of action similar to what happens with strength or weight training, it is estimated that the body can increase its caloric intake by up to 15% during the 48 hours after training. Scientifically this is largely attributed to the EPOC effect(post-exercise oxygen consumption.)

Weight and fat loss: The myth that high intensity does not help you lose weight is completely dismantled in the case of HIIT . Scientifically it is proven that the combination of aerobic and anaerobic intervals is one of the most effective practices for those athletes who want to lose weight or eliminate body fat . HIIT allows you to give the body stimuli at different intensities so that it is forced to react and adapt itself muscularly and energetically to different situations. HIIT is the clear example that “in variety is taste.”

The myth that high intensity does not help you lose weight is completely dismantled in the case of HIIT

Increase in VO2 Max: Despite the shortness of the sessions, it has been shown that HIIT training has an effect on our VO2 Max volume . The increase is significant for those who consider themselves sedentary or semi-sedentary, while in athletes with a greater physical condition the improvement is less. In its day we already value the importance of the V02 Max in certain sports.

Increase in muscle mass: For long-distance sports such as cycling, athletics or triathlon, HIIT is used in preseason as one more training alternative. A cross-training optionthat allows the athlete to work other muscle groups that remain in the background during the competitive period . Some physical trainers maintain the HIIT sessions also during the season but adapted to the main sport. HIIT sessions with weights and gym equipment lead in most cases to an increase in muscle mass .

Improves our health: We could not forget the benefits it has on our health. Like other sports, HIIT has an important impact on our body and our cardiovascular health. The practice of sports combined with healthy, active lifestyle habits and a varied diet is the key to face our day to day with energy. Flee from sedentary practices, try to activate your body and increase your daily NEAT enough to generate a caloric deficit that allows you to reach the desired weight. At the health level, HIIT also helps regulate our insulin levels and our mitochondrial density.

abs, burpees, isometrics, push-ups…. many exercises are those that can be introduced into a routine

Cons of HIIT training:

The list of drawbacks is much shorter. In spite of everything, it is convenient to bear in mind some aspects that may have an impact not only on your sports performance but also on your health.

-Suffering : As we have mentioned, HIIT training is carried out at high levels of intensity , so you will have to endure suffering if you want to really notice the benefits of this methodology. With HIIT you are going to subject the body to significant stress. Being psychologically psyched will be essential to bear the loads and comply with the exercises. Act sincerely and don’t fool yourself. Not every day is good for HIIT training. If you are not motivated or you do not find yourself with enough energy, better do another type of session.

-Risk of injury: To be able to face HIIT exercises safely, a minimum physical condition is required. Performing sessions without being prepared can lead to injury, dizziness, or fainting . The athlete’s body must have a timely physical, muscular and cardiovascular adaptation to perform these types of demanding exercises. Despite everything, even the most prepared athletes are recommended to warm up beforehand and not overuse these activities. Injuries to ligaments, tendons and other joints are quite common in these athlete profiles.

-Recovery: Given the great time-performance ratio offered by the HIIT system, it is very tempting to believe that 3-4 HIIT sessions a week are going to put us to the limit . If you think this, let me tell you that you are completely wrong. These types of sessions, despite being very short, require a certain recovery time . Although it may seem like it, your body will not be recovered after a few hours. For this reason, rest and recovery sessions are essential to avoid falling into the dreaded overtraining and to continue progressing in our goals.

– It does not substitute for endurance training: Despite the fact that in certain aspects HIIT improves the resistance of the athlete in sports where physical fitness is as important as cycling, triathlon or athletics, this methodology should never replace long runs or long runs. fund-resistance days . The body has to be used to the muscular impact and the physical demands of running or pedaling for hours. The miracle for this has not yet been found.

How can I start training with HIITs?

Starting to do HIIT workouts is easy and recommended for all healthy and moderately fit people.

However, you have to be careful if this is not your case: if you have not done physical exercises for a long time or have never been used to exercise routines or sports, doing HIIT may not be right for you.

Performing such an intense exercise without preparation can generate unpleasant sensations that make you quit.

The sensations in physical activity are one of the most important factors to generate adherence in sport.

If you train and enjoy, you will train more. If you don’t have a good time, you are likely to quit.

If you are starting out, we recommend that you focus on moderate intensity exercises and gradually incorporate more intense exercises.


When marking your HIIT routine, it is very important to take into account the periodicity of the exercises.

I recommend you train 3 times a week on alternate days; think that the benefits offered by this type of training are sustained in generating great stress to the body that prompts it to improve, but if you abuse it, it can be an over-strain for the joints, muscles and the central nervous system.

As always, it all depends: it is not the same as an athlete accustomed to the demand than a sedentary person, so be guided by your bodily sensations and see from less to more.


The best HIIT exercises to start with

For an exercise to be suitable for HIIT it has to bring you close to your failure threshold.

In many cases, this only depends on the intensity you put into the execution, but there is a compromise between intensity / speed and correct technical execution.

There are exercises in which, by their very nature, it is difficult to apply enough intensity. For example the Strides: the execution time itself makes it difficult to put enough intensity without compromising good technique.

Here are some exercises that will quickly bring your body to the intensity levels required in a HIIT training routine.

Global HIIT Exercises

Climber: This exercise is simple to perform, but you will be surprised how fast it makes you raise your heart rate. It is ideal for training lactate resistance.

Double climber : Harder version of the previous exercise.

Burpee : The global exercise par excellence. You will activate all the muscle chains and you will be able to reach the limit very quickly. The easy version is the semi burpee .

Star jump : Combine a jump with an arm extension. You will improve your posture!

Burrol : Global exercise opposite to Burpee. It performs intense work on the abs and requires good hip mobility.

HIIT Lower Body Exercises

Jump Stride : Intense version of the Stride. Incorporating a jump greatly increases the intensity. It is important to maintain good technique, especially in the kneeling position to avoid injuries.

Jump Squat : Intense version of the Squat. It is important to do the full length of the squat. The jump does not have to be very high, just taking your feet off the ground is enough.

Box jump : If you have a stable surface to jump on and you have no neighbors to disturb, this exercise will allow you to perform very powerful leg work. Be careful at the reception to avoid loading your knees.

HIIT Upper Body Exercises

Push-ups : Classic among classics. This exercise will take you to the muscular limit of your upper trunk.

Hindu push-up : Harder version of normal push-ups. They add very good mobility work to your shoulders.

HIIT Core exercises

Plank : This is the basic exercise to work your abs. It may be that it will soon fall short by not requiring movement in its execution. If this is the case, go to the next exercise.

Spider Iron : Did you want an iron that takes you to the limit? You just need to incorporate a knee bend and you have it.

V-Crunches : Very hard abdominal exercise. Only suitable for trained athletes. It is very important to maintain good technique to avoid injury to the lower back.


Three HIIT routines to burn fat in no time

To keep in mind before starting

The HIIT is a form of training based on the performance of high intensity intervals, interspersed with brief periods of rest, therefore it is important to respect the times indicated in each of the following routines, so that the resulting work truly effective.


Likewise, it is important that you perform the movements of each interval at high intensity, that is, that you move as fast as possible , although clearly as the training time progresses, fatigue will be noticed and your rhythm will decline.

However, it is important that you do not stop moving in order to continue burning calories and throwing away the fat that your body has stored.

Finally, as we always say, it is essential that you warm up beforehand as well as a return to calm and that during short periods of rest, you drink water to hydrate yourself and thus promote fat burning.

Routine 1

This routine is ideal to perform on the beach, at home, in the gym, in a park or wherever you are, as no equipment is needed to perform it.

It proposes doing intervals of 10, 20 and 30 seconds with different exercises that mobilize the entire body and simultaneously allow burning calories and toning muscles.

You will see in the video that there are two equal rounds to perform, but if it is your first experience with a HIIT routine, We advise you to only execute the first round of the video.

Routine 2

In this case, the routine takes less than 10 minutes and we can work different muscles of the body as well as burn many calories, without the need for any equipment.

The training includes 7 different exercises that are performed for 20 seconds twice , alternating with 10 seconds of rest and so on between one exercise and another.

With each exercise and its rest you will take 1 minute, therefore, in just 7 minutes you will complete the HIIT routine that will allow you to burn fat wherever you are.

Routine 3

This routine ends in exactly 10 minutes , as it proposes to perform 10 exercises for 30 seconds alternated with 30 seconds of rest, although if it is your first experience with HIIT, you can do 20 seconds of exercise and 40 seconds of rest and if on the contrary you are experienced in this training mode, you can work 40 seconds and rest only 20.

The exercises that make up the routine do not require any equipment, so you can put it into practice both in the gym and at home, on the beach or in a park.

You will be able to burn calories and work the abdomen, buttocks, legs, triceps, shoulders and back in a complete way.

These are three HIIT routines to burn fat in a short time that you can do anywhere, without the need for specific equipment or objects, therefore, there are no excuses for not keeping fit and working your body this summer.


If you’ve made it this far, you may already find yourself putting on your shoes on the way to the gym. Quiet. As you have seen, HIIT training has many benefits but it is important to contextualize and understand that it is not a panacea . You would not be the first to abuse this type of training and end up physically and mentally burned after 2 months. Don’t expect to work the miracle with 3-4 one-hour HIIT sessions a week. Improvements take time and patience, so perseverance and a healthy diet will be your best travel companions.

After the warning and the act of prudence we can say loud and clear that HIIT is an excellent solution for those who have little time to train . In relation to time invested and performance obtained, few training sessions are so effective.

To all this we must add the effectiveness of HIIT to lose weight and eliminate body fat . With the advent of this practice, the myth that at high intensity it is impossible to lose weight is completely disproved.

What is clear as has been shown in the post is that the methodology is one of the most complete and effective today . A methodology that also stands out for its ability to adapt to different user profiles . Although a minimum physical condition is required to face exercises of this type, routines and exercises can be adapted to different sports and conditions.

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