Weekly exercise series: High Intensity Interval Training (HIIT)
HIIT workouts can provide a wide array of benefits, even in only ten minutes a day.

High Intensity Interval Training (HIIT) involves intense, rapid, and fast bursts of movements, followed by periods of slow movements for recovery. 

HIIT workouts are increasingly popular because they offer an intense workout within a short time frame. Some workouts range from 10 to 20 minutes with a multitude of health benefits. Popular HIIT workouts include The Bike Sprint, The Bodyweight Tabata Circuit, and The Basic Sprint Interval. 

The Bike Sprint offers an intense workout that targets your quads and hamstrings. 

It involves pedalling on a stationary bike with added resistance for thirty seconds, then slowly for one minute. This workout requires 10 repetitions to achieve optimal weight loss. 

The Bodyweight Tabata Circuit focuses on bodyweight exercises such as burpees, squats, and mountain climbers. These exercises require you to move quick and fast for twenty seconds, and then rest for ten seconds. The consistent repetition is meant to burn a greater number of calories for fat loss.

The Basic Sprint Interval involves running on a treadmill or track. You begin with a jog for three minutes and then a sprint for fifteen to twenty seconds. You follow this with a one-minute walk. This exercise is repeated ten times.

One benefit of engaging in HIIT workouts regularly is the elevated mood you experience. In 2019, a study was conducted that revealed HIIT can reduce the severity of depression. 

Due to the short duration of exercises, this has been proven to motivate those who find it difficult to make time to exercise after work, school, or merely due to laziness. These HIIT workouts are designed to be less of a chore or feel like a huge commitment for those on the go and surviving busy lifestyles.

Another benefit is that HIIT workouts can reduce blood pressure in those who are overweight. One study found that eight weeks of HIIT on a stationary bike rapidly decreased blood pressure in adults. This was similar to engaging in traditional endurance training.

This 2022 semester, due to Omicron and continued virtual learning, the Recreation Athletics & Wellness Centre will be facilitating HIIT group classes online. These include HIIT and Movement on Monday and Plyo HIIT on Tuesday.

The variety of HIIT workouts gives individuals at any fitness level an opportunity to engage in short and effective workouts that will target many fitness goals. These workouts will keep students feeling energized and mentally fit throughout the school year.

Staff Writer (Volume 48) — Anjalli graduated with a Specialization in Political Science and a minor in English. Through her contributions at The Medium, she aims to educate readers on the unique complexities of life and how we strive to overcome challenges collectively through policies and voice. In her free time she enjoys reading the latest news, meditating by her Saje diffuser, or looking at Pinterest for fashion inspiration. If you ask Anjalli what her favourite food is, she’d reply “a green dragon sushi roll!”


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