What you don’t know about HIIT and how it will change your fitness routine

What you don’t know about HIIT and how it will change your fitness routine

High-Intensity Interval Training: How HIIT Can Transform Your Workout

If you’re looking to optimize your fitness routine, high-intensity interval training (HIIT) is the way to go! It’s exhilarating, effective, and adaptable—allowing you to modify as needed with little to no equipment The best part? You no longer have to stress about working out longer, because you’ll be sweating smarter!

There’s a reason why HIIT workouts have become so popular in the fitness industry. Studies have proven that even just a few minutes of this format can deliver total-body benefits. And guess what? Jazzercise has you covered with HIIT classes available both in-studio and online! Let’s break down what you need to know about high-intensity interval training workouts. 

What Is High Intensity Interval Training (HIIT)?

High-intensity interval training refers to workouts that alternate high-intensity exercises with short periods of recovery. Those high-intensity exercises could be any anything from running to jumping to plyometrics to—you guessed it—dancing! The goal is to increase your heart rate to the target zone, typically 85–95% of your maximum heart rate. This increases oxygen use, burns a higher amount of calories, and improves your aerobic fitness. Short periods of rest allow you to recover, and then get back to those peak target zones again. 

So, the general rule is that a high-intensity interval is always followed by recovery and you repeat this pattern. Beyond that, the options are endless for when, where, and how you complete a HIIT workout!

How Often Should You Do HIIT Exercises for Maximum Benefits

HIIT is the perfect workout format to sprinkle into your weekly fitness schedule. We like to aim for 2-3 high-intensity interval workouts per week to enjoy the maximum benefits of this type of training without putting too much strain on our bodies. 

A great formula to start with would be to alternate HIIT workouts with low-impact classes so that you stay active 5-6 days per week, without too much muscle and joint fatigue. And always plan for 1-2 rest days per week! Recovery is vital because your muscles need to heal to become stronger. This healing process only occurs during rest, not during exercise.

The Best HIIT Exercises to Transform Your Workout Routine

Another great perk is that you can customize high-intensity interval training based on your fitness level and preferences! If you’re just starting out, we recommend focusing on bodyweight exercises during your intervals until you feel ready to add in weights. 

Some highly-effective bodyweight (no equipment necessary!) exercises include: 

• Burpees - This move is infamous for a reason! It works every muscle group in the body and gets your heart pumping without too much strain on your joints. Add a few of these into your intervals and you’ll see what we mean. Burpees are a great way to improve agility and coordination.
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• Jumping jacks - Who knew that this classic move was such an important addition to your workout routine? Jumping jacks work your heart, lungs, shoulders, core, hip flexors, and glutes. Plus, they are easily adaptable to avoid injury, can increase bone density, and can be done anywhere.
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• Jump squats - Squats are a functional move that build strength in your largest muscle group, aka the ones you need to work the most! The muscles we use when squatting are ones that we use for countless motions throughout our daily lives! Add some high-flying jumps and you’ve got a powerful HIIT move. If you need to ease into it, you can always modify a jump squat by simply doing air squats instead. 
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• Push-ups - Another classic for a reason! Push-ups strengthen functional muscle groups that are needed in our everyday lives, from our shoulders to our chest to our core. Modify to your knees as you strengthen your arms and core! 
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• Dance cardio - Our tried and true favorite exercise that doesn’t feel like work. Dancing alongside your friends and trusted trainers is the quickest way to boost your heart rate and endorphins. It’s low-impact, high-reward! 
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Why HIIT Workouts Are So Effective for Fitness Gains

High-intensity interval workouts are an effective fitness format to add to your routine. You’ll burn fat, build lean muscle, gain confidence, and strengthen your body’s cardiovascular system in as little as 20 minutes. What’s not to love? 

To get started with these game-changing health benefits, check out our HIIT classes. Book your next class right here. 

See you in there!