HIIT Like a Warfighter: High Intensity Interval Training As a Warfighter, being physically fit is an important part of your job. Though maintaining physical fitness requires commitment, it doesn’t have to be boring or require hours in the gym every day. High-intensity interval training, or HIIT, is a great option if you’re seeking a shorter, more engaging workout. This type of training is just as effective as other forms of exercise and can improve your operational readiness. What is HIIT? As the name suggests, HIIT uses intervals to create a challenging workout. In general, each round of HIIT contains short bursts of high-intensity activity followed by a period of lower intensity activity. The idea is to push yourself as much as you can during the first interval and use the second as a quick recovery period before the next round. HIIT Round Examples: 45 seconds of continuous squats with 15 seconds of marching in place 30 seconds of maximum effort on a row machine and 30 seconds of walking HIIT workouts are typically 30 minutes or less and can be structured for a variety of fitness goals. Often, they include 5 to 10 rounds of performance-based exercises that are repeated after several minutes of rest. This means you would complete one set of 5 to 10 rounds, rest for 2 to 3 minutes and then do it again. How Do I Build an Effective HIIT Program? HIIT can look very different depending on what you want to get out of it. There are several variables that can be adjusted based on your fitness level, performance goals and exercise preferences. Factors to Consider When Planning or Selecting a HIIT Program Interval length Work to rest ratios Exercise types High-intensity intervals usually range from 10 to 60 seconds. Ask yourself how long you think you can perform an exercise at maximum effort. Generally, the more conditioned you are, the longer the interval. If you’re new to HIIT, start with a shorter interval and gradually work your way up over time. Work to rest ratios compare the high-intensity interval and low-intensity interval in each round. The higher the ratio, the more intense the workout. For example, a round with 20 seconds of work and 10 seconds of rest would have a 2:1 ratio. Select a ratio that matches your fitness level and allows you to perform work periods at maximum ability (e.g., doing as many reps as possible). You’ll want the exercises in your HIIT workout to align with your performance goals. Mix and match exercises based on preference, available equipment and how much space you have. Keep in mind a well-rounded program will need to include both strength and cardio activities. For exercise examples based on your fitness goals, click here. Why Should I Consider HIIT? Easy to fit into a busy schedule: Due to their high intensity, HIIT workouts require less time than a traditional workout. They usually range from 10 to 30 minutes in length, plus a 10-minute warm-up and cooldown period. On your busiest days, consider squeezing in a HIIT workout to stay operationally fit. Improves your health: Working out at such a high intensity strengthens your heart and lungs, which can lower the risk of chronic conditions like heart disease, hypertension and diabetes. Better work performance: HIIT improves your physical strength and endurance. It also increases aerobic capacity, meaning your heart and lungs can better adapt to the demand of strenuous activities. These changes positively impact your performance and overall readiness. Promotes a healthy weight: HIIT burns a lot of energy in a short period of time. Your body also continues burning calories long after the exercise is over, which can increase your metabolism at rest. This may help with weight management and reduce your risk of overweight and obesity. Maintaining your operational performance takes intentional effort. Switching up your workout routine over time can help keep you entertained and lead to better results. Compared to long bouts of cardio, HIIT can provide a quick, fun workout that benefits you and your mission readiness. Next time you’re questioning what to do for your workout, give HIIT a try! ReferencesCoates AM et al. - “A Perspective on High-Intensity Interval Training for Performance and Health”Harvard TH Chan School of Public Health - “HIIT (High-Intensity Interval Training)”National Academy of Sports Medicine - “HIIT Workouts: Programming, Exercises, and Benefits”
