What is HIIT
High Intensity Interval Training (HIIT) is a a form of physical activity in which a set of exercises are repeated followed by a short recovery time (Ross, 2016).
Why you should try HIIT at home
A HIIT workout can be completed at home with little to no equipment. In a study completed in Spain during the COVID19 pandemic, at home HIIT workouts were shown to reduce overall body weight and help improve mental health (Alonso-Fernández, 2022).
Format of a typical HIIT exercise*
Cardio warm up with stretching
20 seconds of exercise
10 seconds of rest
repeat for 7 more cycles
Total time 4 minutes of HIIT
*prior to starting any workout
consult your physician
Mental health benefits
Physical activity, like HIIT, has been shown to reduce depression and anxiety (Alves, 2021). HIIT can improve mental health in people from all ages (Leahy, 2020). A "decline in physical activity may also contribute to increased prevalence of mental health disorders." Some of the mental health disorders discussed are low self-esteem, anxiety and depression (Leahy, 2020).
20 seconds of exercise at a high intensity
10 seconds of rest
Isometric Front Plank
Jump on the bench / box
HIIT example with running
Run 1/2 mile
Push Up 10
Plank 30 seconds
rest 45 seconds
6 week free online program by Muscle and Fitness magazine
An at home resource provides a different set of exercise each week to bulk up and increase cardio fitness. The verity of exercise adds an element of fun to your routine.
6 week program
Alonso-Fernández, D., Fernández-Rodríguez, R., Taboada-Iglesias, Y., & Gutiérrez-Sánchez, Á. (2022b). Impact of high-intensity interval training on body composition and depressive symptoms in adults under home confinement. International Journal of Environmental Research and Public Health, 19(10), 6145. doi:10.3390/ijerph19106145
Chandler, R. M., & Stringer, A. J. (2020). A comprehensive exploration into utilizing high-intensity interval training (HIIT) in physical education classes. Journal of Physical Education, Recreation & Dance, 91(1), 14-23. doi:10.1080/07303084.2019.1679296
Dowd, A. J., Kronlund, L., Warbeck, C., Parmar, C., Daun, J. T., Wytsma-Fisher, K., et al. (2022). Effects of a 12-week HIIT + group mediated cognitive behavioural intervention on quality of life among inactive adults with coeliac disease: Findings from the pilot MOVE-C study. Psychology & Health, 37(4), 440-456. doi:10.1080/08870446.2021.1921774
LEAHY, A. A., MAVILIDI, M. F., SMITH, J. J., HILLMAN, C. H., EATHER, N., BARKER, D., et al. (2020). Review of high-intensity interval training for cognitive and mental health in youth. Medicine and Science in Sports and Exercise, 52(10), 2224-2234. doi:10.1249/MSS.0000000000002359
Ross, L. M., Porter, R. R., & Durstine, J. L. (2016). High-intensity interval training (HIIT) for patients with chronic diseases. Journal of Sport and Health Science, 5(2), 139-144. doi:10.1016/j.jshs.2016.04.005
Zimlichman, E., Henderson, D., Tamir, O., Franz, C., Song, P., Yamin, C. K., et al. (2013). Health Care– Associated infections: A meta-analysis of costs and financial impact on the US health care system. JAMA Internal Medicine, 173(22), 2039-2046. doi:10.1001/jamainternmed.2013.9763