HIIT Cardio – 8 Items to Know Before Beginning

 

8-Minute CRAZY CARDIO Workout

Video taken from the channel: adidas Runtastic


 

8-Minute Quick ‘Quiet’ HIIT (High Intensity Interval Training) Cardio Workout No Equipment

Video taken from the channel: jessicasmithtv


 

I Did HIIT Training Every Day For One Month | Here’s What Happened

Video taken from the channel: Superhero Jacked


 

HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says)

Video taken from the channel: Jeff Nippard


 

What is HIIT? 7 Proven HIIT Benefits and How to Do It Properly | The Health Nerd

Video taken from the channel: The Health Nerd


 

8 Best Cardio Exercises You Can Do Anywhere

Video taken from the channel: CHRIS HERIA


 

5 Things You NEED TO KNOW Before Starting Your Fitness Journey

Video taken from the channel: DanaLinnBailey


Always warm up and cool down for at least five minutes before and after your HIIT workouts. Take time to recover from your HIIT workouts. Take at least one to two days off per week from HIIT workouts. Don’t push yourself if you are already sore.

Start. Burn Belly Fat With These 3 Great HIIT Workouts For Women. Here’s how HIIT works: you alternate fast, intense periods of exercise with bouts of light activity or complete rest.

While it takes.High intensity interval training, on the other hand, is an anaerobic exercise style. When it comes to HIIT vs cardio, that is the first major difference. Summary: How HIIT Cardio Can Get You Down to 8% Body Fat. I put HIIT into every one of my workouts. Not only does keep me in great cardio shape, it gets my body healthier and gives me energy throughout the day.

If your goal is to get to 8% body fat, you must eat right and train right. These HIIT exercise moves target and sculpt your abs while helping you burn off stubborn belly fat. In two months after doing this cardio abs workout you’ll have a sexy six-pack for bikini season.

The 8-Week Cardio Abs Workout Plan Return to start and do all reps on one side before. Cardio HIIT focuses on elevating your heart rate, so consult a doctor if you have any heart issues before training this kind of exercise. If you’re good to go, get ready to experience multiple benefits, including burning calories, improving your bone density, and your cardiovascular system.

With those cardio gains come other positive health changes, all thanks to HIIT. In a March 2012 study published in The Journal of Physiology, researchers found that HIIT can serve as an effective alternative to traditional endurance-based training. More specifically, they discovered a link between HIIT and improved health outcomes and cardio fitness in a range of populations, including those.

When it comes to HIIT vs cardio, that is the first major difference. During a traditional cardio work out, most people aim to keep their heart rate at 60-80% of its maximum level. When people think of cardio, they typically equate it to running, but that is just one of the many. The best HIIT cardio workout that you can start with is running because, while it is extremely simple, it works the muscles of your entire body (legs, core and arms), elevates your heart rate, and usually burns the most calories per minute. A lean out workout is incredibly effective when you incorporate HIIT running.

Things You Need to Know about the Court; Walking. Beginning A Fitness Walking Program; How many steps do you walk each day; Walking Ecourse. 2 – Benefits of walking with others; 3 – Common issues faced when walking HIIT.

HIIT – Cardio Training, Then and Now; The Science Of HIIT, Understanding Your Body So You Can; HIIT It Hard – Mind Map. But if you’re starting out, you can do the workout without equipment. Even the running portions of the workout can be without a treadmill. Many people take their HIIT cardio workout outdoors!

HIIT Cardio Workout Guide. Another appealing aspect to HIIT workouts is the variety. Mixing it up does more than keep you from getting bored.

List of related literature:

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

HIIT involves performing intervals of high-intensity exercise at a rate near 90 percent of your maximum heart rate (MHR) interspersed with intervals of slower-paced activity.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Workout 1: 4-Minute HIIT with 4-Minute Rest Periods for VO2 DAY 6 Max Complete five rounds of intense 4-minute intervals.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

In chapter 2, which addresses your off-season program, I have designed different treadmill workouts starting at a very low intensity for fat burning to a very high intensity for sport-specific conditioning.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Total training time for the HIIT group was 38 minutes.105 Breathing Diaphragmatic breathing may help reduce excessive accessory muscle use and reduce the work of Exercises breathing.

“Physical Rehabilitation” by Susan B O'Sullivan, Thomas J Schmitz, George Fulk
from Physical Rehabilitation
by Susan B O’Sullivan, Thomas J Schmitz, George Fulk
F.A. Davis Company, 2019

▶ Avoid high-intensity interval training (HIIT) cardio during the final week.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

HIIT protocol 2: Sprint 50 seconds, walk 90 seconds, perform eight times.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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43 comments

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  • Thanks Dana. I really enjoyed listening to you. I started my fitness journey a while ago and I’ve done all of the things that you talked about in this video. It’s so important to have a support system in place while you’re trying to reach what ever goals you have set forth for yourself. My husband and our adult children are mine and it makes me feel good knowing I have there love and support. As for every one else, I could give a shit! If they don’t like it to damn bad. I’m in my 50’s which isn’t always easy but I’m happy to say despite my age I’m gaining strength and endurance and I’m loving every minute of it!
    I look forward to more of these video’s. Keep them coming.
    Also your a big motivating factor for me. I so admire you and what you have accomplished with your body. You look amazing!

  • This workout was challenging, fun, and just what I needed to finish off my strength routine for the day.Poor Peanut was so exhausted just from watching us.:D

  • I want to see a video on this haircut because it really seems like most women that get into fitness seem to cut their hair super short very similar to this. It looks cute and all but I am genuinely curious.

  • SUBSCRIBED! You are awesome, I am so excited to incorporate some of your knowledge into my weight loss journey. Please keep up the great content!

  • I love DLB daily! I’m finally motivated after a year hiatus from the gym thanks to DLB daily and your YouTube videos. Thanks so much for getting this 51 yo butt in gear to kill it again.❤️

  • I would love to have you as my personal coach, you explain everything so well and you’re such an inspirational person. Keep teaching us! ❤️��️��

  • Perhaps the best explanation of the physiological adaptations the body undertakes during HIIT/LISS! Nippard brings a valid point in stating that weight training may emulate a HIIT session without the participant even realizing (since it’s bouts of repetitions followed by rest). A great question to consider is whether everyone exercises the same. As in: some individuals may do 5×5 reps for bench presses while others may do 20 reps (a range that would not warrant such strenuousness as its predecessor in terms of heart rate). It may emulate more of a LISS effect since one isn’t exerting as much energy into each rep, but through performing 20 reps, emulates more of a physiological LISS effect upon the body. In this case, wouldn’t it be more effective to do cardiovascular activity at more of a HIIT level?

  • Just did this workout and I have a way to go, but I’m putting it into my rotation. Due to a bad knee, the single leg work is going to need a lot of work! Thanks for the inspiration!!

  • with HITT training i lost 45 pounds it is the best workout ever, stronger better and I never workout more than 30-40 minutes session 5-6 times a week and i do it only at home.

  • Brilliant video!! All true!! Point 5 is the most important one!! My own parents don’t understand my journey…and that’s ok. This is about nobody other than myself. Thanks Dana ������

  • Thanks for the awesome video. And I’m very sorry for your loss. My mom was still too young when I lost her. But I still have my grammy. For now <3

  • Man. I’m glad I watched to the end. What a beautiful thing to have a family who is proud of and excited by the things you are doing. Sounds like a killer lady. And I now have a frog in my throat. ♥️

    It feels funny asking a question after that but here goes… do you have a link to the mental benefits of cardio vs HIIT? I’m one of those who loves his cardio but have toyed with HIIT because of the EPOC rumors and recovery time. Sounds like I should stick with my cardio. Thanks and cheers to Grams! ♥️

  • LOVED LOVED LOVED THIS VIDEO!!!!! A 30 minute or more exercise modify video would be awesome. The big new thing for me is to modify modify exercise. I love this because I can get a great workout without hurting myself. Also getting older it is hard to get up, and down off the floor. I mean I could do the floor exercises without modification, but would I do them on long term? Don’t think so. But this way I feel like I will not hurt myself, and it is easy transfer from upright exercising. Thank you Jessica for making my life easier and healthier, so I can be with my family longer. Jessica you are an angel.♥

  • Is this okay. I wake up at 10 eat wait a hour so it’s probably about 1130 by this point I do a hiit workout and if it’s the day I weight train I wait like 5 hours weight train then do another hiit
    And do I do weight training everyday or every other day

  • I wish I would have found you when I started. But nice to be able to throw something new in my shake up. Keep working your magic.!!!!

  • Hey Chris, first I wanna say keep up the great work and thanks for inspiring so many people. So here’s the thing, I’ve been working out for a while now and I have been going especially hard during this break that we have at home. Even throughout all my body weight and weight training I haven’t seen any improvement in my upper body. I would really really appreciate it if you made an upper body workout that only consists of dumbbells because that’s all I’ve got at home. Or could you even make a video talking about the mistakes that people make that is stopping their muscles from growing. I would really appreciate this because I have been trying to improve my physique for a while now but nothing seems to whorl. Much love ❤️

  • I love HIIT, and get a weekly doses in Brooklyn. Running from gangstas is high intensity, just kidding. No, I love HIIT classes in my local gym, and mix it up with yoga. Much love and Peace

  • I do agree that completing HIIT gives a mental edge in that after I finish such a mental and physical feat it encourages me to maintain a strict diet and routine because i dont want to push myself like that and not have the results.

  • i wished i had arms like her:(
    shes right on the last one. people would tell me “you don’t need to be on a diet! you’re not fat. you’re too skinny. building muscles isn’t a girl thing! what are you a man???” like shut the fug up people! lol

  • If you could evaluate HIIT or LISS on overall cardiovascular health and longevity, not just fat loss. THAT WOULD BE INTERESTING. I think HIIT would be the clear winner, but that could be wrong.

  • Thank you for the great content. I’ve watched almost 20 clips in youtube yet still can’t decide which on should I focus on, hiit or liss. Then I found you and finally could decide.

  • Thanks, Jessica! This was great and didn’t mess with the knee. Just read that HIIT is pretty much the main way to keep your metabolism going all day.

  • Edit*** Soooo I just got to a coffee shop where I could read all the comments on this video. I’m wrecked. I didn’t expect this kind of outpouring of kindness and love from complete internet strangers… I wish I could put into words how thankful I am for your comments. She meant so much to me. Thank you. Your words remind me of why I do what I do and how lucky I am. You nerds mean a lot to me.

    New mic, who dis??? Sooooooo, a few important updates for my nerd family below…

    #1 We added a free training on gaining muscle for skinny guys at Health Nerd University: https://thehealthnerds.teachable.com/

    #2. We added a community support group for anyone doing The Science of Fast Weight Loss: http://thehealthnerds.teachable.com/p/the-science-of-fast-weight-loss

    #3. You’re sexy

    #4. Think about making some sort of online accountability program for people… I have learned from experience that most people know what to do when it comes to health, they just lack accountability to do it. Let me know what you think or if this is something you’re interested in.

    #5. Muscle building program will launch in the next couple weeks:)

    Links to Fitness Blender Workouts (those guys are rad)
    https://www.youtube.com/watch?v=QOHJTIIfs9g (Long workout 40 minutes)
    https://www.youtube.com/watch?v=fKGmGhU6NNk (Shorter workout 16 minutes)

    Facebook:
    https://www.facebook.com/thehealthnerds/

    My Personal Instagram:
    https://www.instagram.com/jklolgotya

    Much Love,
    The Health Nerd

  • I’ve been sayin it, and I’m gonna say it again, HN, WE need you to start uploading again. I hope everything is okay with you, brother.

  • My hiit is 200 jumpropes, 20 squats, 10 chin ups no rest for 6 reps, is that good? 10-15 minutes range btw. Always intense Heavy breathing every time I finish my HIIT version

  • I lost 15kg by dieting and simply walking fast (6km per hour), I gained my weight again during quarantine and I tried HIIT with hopes of seeing results faster. However, it was too hard for me and I was less motivated, I did have injuries multiple times and it actually wasn’t very time efficient for me cause I took longer breaks cause I couldn’t keep up. On the upside I did improve my resistance and strength very quickly. I ultimately returned to walking and I just love it in summer, it works well for me

  • Sprinting HIIT works but if you want it to work you gotta really push to your limit, like you’re feeling you’re gonna get a heart-attack level of limit

  • It’s still shock me just how lots of people do not know about Custokebon Secrets (search on google) although a lot of people lost lots of weight using it. Thanks to my personal mate who told me about it. I have lost lots of fat.

  • Tried this routine for first time, and I eventually did 4 rounds with perfect form and i didnt do more cause I have a leg with some muscular problems and dont want to get it worse, I gotta say Im fine doing cardio Im good at it and have fun doing it, bit the way Chris does it and speaks to you makes it super easy, Thanks Chris for motivation

  • Hey Jeff, i love your content, its very informative, scientific and very well edited. Im a student of Kinesiology and for the past 4 years ever since i’ve read Martin Buchheit’s work (“High Intensity Interval Training: Solving The Programming Puzzle, part1&2 from 2013.) i’ve been waiting for some knowledable fitness youtuber to decompose HIIT and cardio training in general into its proper components. Its not all about sprinting and then resting, there are different levels to it and the levels are really usable in terms of managing dose-response relationships in fitness and fatigue. But everybody is always talking about HIIRT or RST types of interval trainings for cardio witch are very taxing for the body and dont induce nearly as much of time spent in the zone of Vo2max (like other forms of HIIT do, for example long and short HIIT modalities that Buchheit is talking about in his work). I highly recommend that work, it would be very useful. Again, i love your content man, i learn a lot from your videos and the way you merge science and your own experience. Keep it up:D

  • question: I struggle so much to try to do multiple rounds. I get gassed out just from finishing the first round and can’t find myself to do it again after some time. So I’ve been doing the rounds throughout different times of the day. Does that have any positive effect or progress at all? I sure hope so.

  • My BP was going out of control and my pulse was always high..
    But after doing this i have cured everything. I do once a week of
    20 sec sprint
    20/30 sec rest
    For 7 to 10 times

  • Serious problem, everytime i do star jumps and any “bouncing” exercises, my balls get in the way and feels uncomfortable/painful and that decreases my performance badly, any advice from you professional guys?

  • Burpees are good but in second day of doing it I get headache. What’s up with that can anyone help me with that. Is it bad that it gives me headache

  • Hi ChisHeria I am A 7yeas old boy from Thailand and I have doing and following
    your YouTube videos for 3 months and some time’s I repeated some of your videos. I love to exercise.��������

  • I have a little question, my family father and uncles are suffering from knee roughness and it is inheritance, I’m at 24 but I have medium paunch and planning to these excercises to lose weight but I’m worried to do it, is it safe to these excercises?

  • I love my new tradition of starting my Saturday with you! This was the perfect top off for my 25 minute barre abs, buns, and thighs workout (currently in the middle of doing the 31 days abs challenge!) with you!

  • This is great! Question did you do HIIT before weight training or did you do HIIT in the morning and then weight training in the evening?

  • Late to the party but I’ve been jogging about 2.5 miles around 6-8 mph depending on the day everyday and so far over quarantine I’ve lost about 17 pounds.

  • Please do video on fitness during pregnancy and post partum!! I need to know the science be haine what happens to woman’s bodies!!!

  • IMO the most effective is MISS, Medium intensity, youre performing almost but not as hard as HIIT, but you can perform as long or at least close to a LISS workout, worked for me.

  • I’ve been doing tabata workouts every day for about 4 months, and I eat sweets almost every day. Guys, it does wonders trust me. Will make you sweat buckets but you will really see your body change and get in a better shape.

  • The problem with HIIT is that people interpret it as a quick and easy way to burn fat. But…most HIIT workouts do not work. Typically a ratio of 95% Low intensity (fat burning) and 5% High intensity (glucose burning) workout will do the job. The thing is, to burn fat, in an acceptable time frame, one’s workout must last, at least 30-40 minutes, i.e. 4 X 10 min of Low intensity activity, followed by 20 secondes of high intensity COMBINED with a proper diet. Let’s not be ignorant into thinking that all it takes are a few quick burst of all-out effort to get a lean body.