High Intensity Interval Training: The Workout That Makes You Lose Weight

Diet advice
High Intensity Interval Training: L'Allenamento che Fa Dimagrire
I'High Intensity Interval Training, also called for practicality HIIT, is nothing but a derivation of the so-called Interval Training, exercises that alternate high intensity training with periods of rest or low intensity exercises. HIIT has the peculiar characteristic of the duration of the sessions: the training in its entirety can take from 4 to 20 minutes and includes these phases:
  • Heating
  • Interval training (about 10 repetitions between high and low intensity)
  • cool down (as long as heating)
In addition to the temporal particularity, what distinguishes HIIT from normal Interval Training is given by the peak of maximum intensity to be necessarily reached during the interval session; it is not simply a matter of increasing the heart rate, but the maximum effort is required from the body, trying to involve as many muscle groups as possible. (think of the sprinter, for example).

Why HIIT makes you lose weight

This type of training undermines all the certain points that were made regarding physical exercise, and for this reason it is still subject to criticism and perplexity. The fact is, however, that many studies have demonstrated its effectiveness in losing weight. The alternation between effort at maximum power and rest or active recovery increases the consumption of calories at rest for the next 24 hours. Basically, the basal metabolic rate rises, thanks to some biochemical processes within the body. The alternation between aerobic training (which consumes fat) and anaerobic training (which affects carbohydrate reserves) promotes fat loss and greater insulin control within the body. Lean mass increases, requiring a greater expenditure of calories during effort.

The benefits for athletes

In practice, this type of training brings a series of advantages, including: - Less exercise time: as already mentioned, HIIT does not require particularly long sessions, even just 20 minutes are enough to obtain the same effects as a classic workout of an hour - Easy to practice: you don't need great things to train in this way, just a treadmill or a stationary bike, and some weights. The heart rate monitor which establishes whether the type of training can be effective is important.

Cases to keep an eye on

This type of training, although so effective and active, is certainly not suitable for everyone. People with heart problems should stay away from excessive efforts even if not prolonged over time. Even those who are overweight may struggle with alternating training, not to mention those who are totally fasting from exercise. So green light to those who are in good health and already have a solid base of workouts in the gym or for any type of sport. If so, it is always better to be followed by a personal trainer, at least for the first approaches to the subject.

HIIT e Herbalife

In 2015, Herbalife has set a Guinness World Record for engaging the largest number of people in a high-intensity HIIT workout in one day, worldwide.

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