HIIT Training: The Feminine Advantage

HIIT stands for High Intensity Interval Training. HIIT stands for High Intensity Interval Training or simply HIIT. It is a type of exercise that involves short bursts of high-intensity activity followed by periods of low-intensity activity. These intervals are performed repeatedly until the person reaches their desired goal such as running a marathon, cycling to work, etc..

The name “High Intensity Interval Training” (or just HITT) comes from the fact that these intervals are done at very fast speeds. For example, one could do 10 seconds of sprinting followed by 4 seconds of rest. This type of exercise requires a great deal of energy which is why it is often used in sports like distance running and cycling. However, HIIT exercises have been shown to improve fitness levels, strength and endurance in many other areas too.

There are several types of HIIT workouts. Some involve only brief bouts of intense activity followed by periods of recovery. Others use longer periods with shorter breaks between them. Still others combine both types of intervals into a single session.

There are even some that combine different kinds of HIIT exercises together such as circuit training or combining weight lifting and HIIT exercises.

What Is High Intensity Interval Training?

The name says it all. With this kind of exercise, you are pushing your body through a series of intervals that raise your heart rate to a certain level first. This can be done for a set amount of time or for a set amount of repetitions. For example, if you are running, you might sprint as fast as you possibly can for 30 seconds followed by 90 seconds of slow jogging or walking until you have recovered. This is one method of HIIT.

Other forms of interval training combine different types of exercise. For example, you may do a minute of push-ups followed by a minute of sit-ups followed by a minute of jumping jacks. This is another type of interval and with each passing minute, you are increasing the demand on your body for oxygen which is what makes this form of exercise high-intensity.

What are the benefits of HITT?

This style of training has several benefits. Some of these are:

Increased Strength – Your muscles NEED to be challenged in some way if you wish to see strength gains. It is possible to gain some strength by doing “cardio” type activities but your true strength will not increase unless you are putting your body under a heavy load. The heavy load that is placed on your muscles when doing HITT exercise also helps to increase your metabolism which helps you to burn more fat in the long-term.

Greater Endurance – As we mentioned above, for true strength gains you must challenge your muscles. With HITT exercises, you are doing that and as a result, your endurance will increase as well since your muscles will be able to work longer before getting tired.

Helps Build Muscle – As explained above, true strength training is a must if you want to see muscle growth. While cardio exercises are beneficial for your heart and lungs, they do little for building muscle.

Helps with Weight Loss – As with the other benefits, this goes back to increased endurance, calorie burning and an increased metabolism. With HITT exercises, people have seen an increase of up to 500 percent more fat loss compared to those who do not.

Sources & references used in this article:


Examining the Relationship Between Gender-Role Orientation and Clinical Outcomes in Patients With Coronary Artery Disease Enrolled in Cardiac Rehabilitation by D Chirico, T Terada, K Comeau, JL Reed – journals.lww.com

Intense Exercise in the Quality of Life of Breast Cancer Survivors: A Meta-Analysis by PF de Almeida Neto, EC de Almeida Barbosa… – Journal of Cancer …, 2019 – scirp.org