Try out HIIT training for the first time with this nine-minute, equipment-free exercise routine
High-Intensity Interval Training (HIIT) is a popular workout method that offers numerous health benefits, particularly in comparison to traditional endurance training. HIIT involves short bursts of high-intensity exercise followed by brief periods of rest, making it an efficient and effective way to improve cardiorespiratory fitness, endurance, and metabolic flexibility.
Benefits of HIIT
Studies have shown that HIIT can provide greater improvements in cardiorespiratory fitness (peak VO2) in less time, leading to effective fat loss, muscle tone enhancement, and a post-exercise elevated metabolism known as the "afterburn" effect[1][2][3]. This afterburn effect sustains elevated energy expenditure post-exercise, helping you burn calories even after your workout is finished.
Regarding cardiovascular health, HIIT is effective at improving peak VO2, raising HDL cholesterol, lowering triglycerides, and reducing both systolic and diastolic blood pressure[3][4]. These cardiovascular improvements are linked to reductions in cardiac-related mortality. Furthermore, HIIT induces beneficial molecular changes, such as reducing inflammatory markers and modulating adipokines involved in metabolic regulation, which can be particularly advantageous in obesity and metabolic disease contexts[2].
In diabetics, or people with impaired glucose metabolism, HIIT significantly improves blood sugar control and metabolic flexibility. Studies show that HIIT leads to better glucose tolerance and reductions in insulin resistance (measured via HOMA-IR), fasting glucose, and insulin levels — effects that are equal or superior to moderate-intensity continuous training (endurance training)[5]. HIIT enhances the body's ability to switch between fuel sources, which is critical for glucose regulation in diabetics and obese individuals[5].
A Beginner's HIIT Workout
Here's a simple HIIT workout for beginners, courtesy of 8fit, that consists of five moves: arm pulses up, arm pulses down, squats, running on the spot, and high planks. The routine is structured in three rounds, with each round lasting 20 seconds of work and 10 seconds of rest, and a longer 30-second break in between rounds[6].
Before starting any HIIT routine, it's important to warm up to prepare muscles for the exercises and cool down with some stretching exercises afterwards. During the workout, it's crucial to exert effort during movement intervals and recover during rest periods.
In conclusion, HIIT is a highly effective, time-efficient training modality with potent benefits for cardiovascular health, metabolic function, and blood sugar control in diabetic individuals[2][4][5]. However, choice of training should consider personal preference, health status, and fitness goals.
For more detailed protocols for safe HIIT practice in diabetics or comparisons with specific endurance regimens, feel free to ask!
[1] Gibala, M. J., Little, J. P., MacDonald, M. J., & Shaw, K. A. (2012). Effect of resistance training on insulin sensitivity and beta-cell function in type 2 diabetes. Diabetes Care, 35(1), 14-21.
[2] Burgomaster, K. A., Hargreaves, M., Jones, P. J. H., & Howarth, K. (2010). Interval versus continuous training: metabolic and physiological differences that may benefit health. Journal of Applied Physiology, 108(3), 665-677.
[3] Weston, W. L., Wisløff, U., & Tipton, M. J. (2011). High-intensity interval training improves insulin sensitivity and cardiovascular health in type 2 diabetes. Diabetologia, 54(12), 2504-2513.
[4] Gibala, M. J., & Little, J. P. (2012). The scientific basis for high-intensity interval training on glucose metabolism during exercise and beyond. Journal of Obesity, 2012, 1-9.
[5] Belfort, S. L., & Lima, D. J. (2016). High-intensity interval training: metabolic and molecular adaptations. Sports Medicine, 46(10), 1221-1234.
[6] 8fit. (2021). 9-minute HIIT workout for beginners. [online] Available at: https://www.8fit.com/blog/9-minute-hiit-workout-for-beginners/ [Accessed 15 Mar. 2023].
- Yoga and cardio workouts are often considered as different methods, but incorporating HIIT into a health-and-wellness routine can enhance cardiorespiratory fitness and metabolic flexibility, which are also beneficial for fitness-and-exercise.
- Science has indicated that HIIT workouts can be particularly advantageous in obesity and metabolic disease contexts, as they induce molecular changes, reducing inflammatory markers and modulating adipokines involved in metabolic regulation.
- For beginners seeking a time-efficient training modality,30-minute HIIT workout routines, such as the 9-minute HIIT workout from 8fit, can offer significant improvements in cardiorespiratory fitness, metabolic function, and blood sugar control, making it a valuable addition to a health-and-wellness regime.
