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workout 10 Aug 2017

High Intensity Interval Training workouts: What you need to know

With the nature of an HIIT workout being so intense, it can put your body at risks too, taking precautions is a must.

Strong is the new slim and in today’s day and age, most people are going the extra nine yards to maintain their health and endurance. Health conscious people are willing to adopt new routines into their workout schedules to gain the most benefit. The new fitness fad, High-Intensity Interval Training (HIIT) workouts have indeed taken the lead in gyms across the world.

HIIT- What it is

HIIT is a short training module which is meant to cause faster change than any other form of training, which typically lasts for nothing more than 20 minutes. These workouts force the body to adapt to high levels of intensity which enhance bone density, cardiovascular function, bone density and fat loss which causes the muscles to adapt and tone at a faster rate. It has become popular as it speeds up the metabolism that spikes up the heart rate, burns calories faster and building leaner muscle tissues, this module helps shed fat faster as compared to normal cardio exercises. HIIT workouts offer great results but must be performed only after consultation with an expert and are to be done under supervision.

The Results

The HIIT workout allows you to attain a full-body workout within a short period of time; here are some of the results that one can achieve from this workout:

  • Burns Calories- 25-30% more calories burnt than other forms of exercising
  • Increases Metabolism- After exercising, the metabolic rate is increased for long hours, giving a person sufficient time to retain muscle
  • It burns fat and increases endurance
  • It increases oxygen consumption
  • It reduces heart rate and blood pressure
  • It reduces blood sugar levels
  • It eliminates obesity

Tips to Focus On

Here are some points to keep in mind while performing these workouts”s:

  • Warming up before the routine is necessary to avoid pulling a muscle or tendon. Also, sudden stress while the body isn’t ready can cause some heart issues, especially those who are at risk of heart conditions
  • Beginners must begin these routines with expert supervision and limit these workouts to 2-3 times a week. Overdoing them can increase the risk of soft tissue injuries to the joints. Go for shorter HIIT intervals with longer rest periods to ensure your body recovers from the high intensity of the exercise
  • Make sure that your form is right. This not only has the best impact on your body but also ensures that your body is not at a risk of injury
  • HIIT workouts do not have any age limit; however it is advisable to consult and expert before performing them, as certain age groups must pay attention to certain risks factors involved, especially those with underlying health issues which need to be addressed and the module be personalized accordingly.
  • Pre-workout nutrition is a must; fuel up your body to prepare for an intense workout. Do not perform these exercises on an empty stomach. Opt for fast-digesting proteins and carbohydrates which provide amino acids and aids in building muscle and strength.


HIIT workouts help to achieve the body one wants in a short period of time due to the impactful exercises one performs. People have started adopting the workout as it provides impressive results. As the trend grows, it is needed to keep in mind that there are certain risks with it that need to be tackled while indulging oneself into the high-intensity workouts.

This article has been authored by Dr Amit Panja, Head Physiotherapist, Fortis Hospital, Kalyan.

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