Section 1.1: Understanding HIIT

HIIT, or High-Intensity Interval Training, is a fitness regime that alternates short bursts of intense exercise with recovery periods. According to Vox, this involves “combining short bursts of intense exercise with periods of rest or lower-intensity exercise.” Healthline elaborates that it includes intense work lasting between 10 to 60 seconds, followed by an equal or longer active recovery period, repeated several times depending on the workout structure.

How intense should these intervals be? Aim for about 80% or more of your maximum heart rate, which you can estimate by subtracting your age from 220. For example, a 50-year-old would have a maximum heart rate of 170 beats per minute, and thus a target of 136 beats per minute during intense exercise.

Section 1.2: My Personal HIIT Approach

The principle behind HIIT is simple: engage in intense exercise, then slow down, and repeat. You can select any activity, typically aerobic, like running or cycling. The crucial element is that the activity should be something you enjoy; otherwise, consistency will be a challenge.

For me, running is not appealing—it's quite monotonous. However, I enjoy basketball. One day, I came across a basketball drill that involved sprinting the length of the court, making layups within a minute.

This reminds me of a scene from the film Escape From L.A. (1996), where Kurt Russell's character must sprint the court and score every ten seconds under duress. It made me wonder if it was as difficult as it seemed. As a scientist, I felt compelled to try it out, and to my surprise, it was quite manageable—though I later remembered that his character was poisoned, affecting his speed.

I found this drill engaging, testing myself to see how many times I could run the full court and shoot hoops in one minute. I discovered I could comfortably run six times, with an occasional push to seven or eight—though that was too taxing. Thus, I settled on six runs per minute.

Now, this has become my go-to activity: I run six times, either doing layups or jump shots in one minute. Following this, I typically rest for about two minutes or until I'm ready to go again, repeating the exercise for two to four sets based on how I feel.

This method is essentially my “lazy” version of HIIT, allowing for flexibility in duration and intensity. I may choose to do just one round or only half a minute if I prefer.

If basketball isn't your passion, find an exercise that you enjoy—be it running, jogging, cycling, swimming, dancing, or even brisk walking—and adapt it to suit your preferences.

Precautions to Consider

While HIIT can be effective, it's essential to approach it cautiously.

First, consult with a healthcare professional if you have any health concerns. Is HIIT suitable for you? What level of intensity is appropriate? How many repetitions should you aim for?

Second, be mindful not to overexert yourself. Some might think they can commit to HIIT from dawn to dusk, but neglecting rest days can hinder progress and increase the risk of injury.

Moreover, since HIIT is an intense workout, it places stress on your body. While a certain level of stress can be beneficial, excessive stress leads to elevated cortisol levels, which are associated with weight gain.

Experts generally recommend performing HIIT every other day, no more than three times weekly, and limiting sessions to 20–30 minutes. Furthermore, your intensity should allow for short conversations without leaving you breathless.