HIIT for the Win

Exercise in less time for better health

A regular Ageosophy reader was recently lamenting the challenges of movement since she’s not fond of gyms or walking simply for walking’s sake. I totally understand this conundrum. Although I do love walking and hiking, I, too, am not enamored of gyms and am always looking for ways to up my movement game, which is critical to our longevity. Additionally, I’m a bit of an efficiency nut, so maximizing my time is a big driver. This reader's comment inspired me to revisit a practice I had in place that had temporarily fallen by the wayside: HIIT.

HIIT stands for “High Intensity Interval Training.” Although it sounds quite intimidating and advanced, the base concept is so flexible, that I believe anyone can develop a routine to fit them. At its core, HIIT consists of short bursts of exercises done at near maximum effort, followed by rest or low activity between these bouts. The beauty is fourfold: you can complete a good HIIT routine in about 15 minutes (warm up and cool down included); it doesn’t require any equipment; it can be done at home in very little space; and you do it at your own level, which you will see improve over time.

The reams of research supporting the benefits of HIIT are so credible that everyone should consider incorporating a routine into their repertoire. Pushing your body—even for short bursts of time—to at least 80% of the maximum increases the body’s ability to use more oxygen, which in turn improves overall physical functioning...which can result in a longer, healthier life. Study after study has demonstrated that superior benefits (such as lower blood pressure, higher calorie burn, and increased performance) can be achieved with higher-intensity exercise in less time, than with moderate-intensity exercises for longer periods.

That’s the key for me. More benefit, less time. I’ll qualify this by saying that I’m not a hardcore HIIT aficionado. I basically stick to a beginner/moderate level set of exercises, which may be light for those who are super fit, but that’s the great aspect of HIIT: it’s your near maximum, not that impossibly near-perfect trainer or influencer’s ultimate. Even at my rudimentary level, I notice a big improvement in my endurance when I hike or go for long walks, which is a great motivator. 

The basics
If you were to research this, you would find that nearly no two routines are alike and while I understand that this is confusing at first blush, I see it as an advantage. This variability allows you the freedom to find something that appeals to and suits you. Typically, there are between 5-8 exercises in a protocol. Each exercise is done near your maximum ability for anywhere from 30-45 seconds to upwards of 2 to 3 minutes, followed by 15-30 seconds up to a minute of rest (slow walking in place), then on to the next exercise. If there are 5 exercises, this can essentially equate to a 5-minute block, which is done at the very least 2 times, but could be up to 5 or 6. The sweet spot appears to be between the 10-20 minute mark. For me, that means even if I’m short on time, I know with only 10-15 minutes, I’m incrementally improving my health.

There is a wide range of exercises to choose from in the HIIT pool (far too many to list here), ranging from good old-fashioned calisthenics such as jumping jacks, high knee marching, side lunges, and arm circles, to more advanced options such as mountain climbers, squats to vertical jumps, jumping lunges, jump rope, and push-ups...just to name a few. Not to repeat myself too much, but the exercises you choose are what you can do at a high exertion level, not what’s suitable for someone else. Plus, you can progress either to doing the exercises more intensely or to choosing more challenging exercises—all at your own speed, which in my opinion, is a win-win.

Where I started
When I first became interested in HIIT, I searched a handful of routines to find one that resonated with me, which is what I suggest you do as well. Look at a few different trainers and their presentations, and once you find a routine you like, watch it all the way through before you attempt to follow along. That way you know what to expect and you will be able to follow along more easily your first time. 

I happened on this “Absolute Beginners HIIT Workout” by Joe Wicks aka “The Body Coach.” Don’t let the title fool you; I think it’s slightly more advanced than “absolute,” but the individual exercises are good, and—keep in mind—you can modify how “intensely” you want to do each one. I wish the video were a little better produced with a visual countdown clock, but all in all, I like these particular moves, and he’s an affable personality with a lyrical British accent. Also, I can follow the workout all the way to the end, and that’s saying something!

The Body Coach also has several other beginner routines you may want to check out:
• Low Impact Home HIIT Workout (Easy On the Knees)
• Ultimate Beginners HIIT Workout
• Additionally, there is a newish video with a countdown clock (yay!): 15 Minute Gentle Beginners HIIT Workout

Jump in
Believe me, I understand it’s a challenge to stay motivated in maintaining an exercise routine…this has been a stumbling block for me as well. One thing that I have found that helps is to rotate between a handful of different types of exercises, and that’s how I came to really appreciate the concept of HIIT. It is flexible, highly effective, and time efficient—a refreshing change of pace within the week. And honestly, I find it very enjoyable.

This was a wake-up call that I had been remiss in letting HIIT fall away—it’s time to incorporate it back into my routine! I may not be at the same level that I was a year ago, but it won’t take long to get back in the swing…or jump…or lunge… in order to live well, age great.

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