By Fitness 
What Is HIIT and Why Is It Effective in Increasing Endurance?
HIIT (High-Intensity Interval Training) is an exercise method that alternates between periods of high-intensity exercise and short periods of rest. This is an effective exercise that helps increase endurance, improve cardiovascular strength and burn excess fat. By combining high-intensity intervals and short recovery periods, HIIT helps the body quickly adapt to high exercise intensity and increase endurance.
HIIT is considered an ideal exercise for people who want to improve their fitness but don’t have too much time. With just 20-30 minutes of HIIT training, you can achieve the same effect as longer regular exercises. This method not only helps increase endurance but also promotes muscle growth and increases energy burning after exercise.
Benefits of HIIT for Endurance
HIIT offers many endurance benefits, including:
1. Improve Cardiovascular Endurance
HIIT helps strengthen the heart’s pumping ability and improve blood circulation in the body. High-intensity exercises require the heart to work harder, thereby helping to improve cardiovascular endurance and enhance the body’s stamina.
2. Burn Excess Fat Effectively
HIIT activates intense energy burning even after the end of the workout, thanks to the “afterburn” effect. This helps reduce excess fat and maintain a toned physique, while increasing endurance and exercise performance.
3. Increase Muscle Strength
HIIT not only focuses on cardio but also helps develop muscle strength. By performing movements like squats, lunges, burpees, and planks for short periods of time at high intensity, your body will have to work hard, thereby developing muscle and increasing endurance.
4. Save Time
With HIIT, you only need 20-30 minutes per workout session but still achieve optimal results for endurance and fitness. This is a great solution for those who have limited time but want to improve their health and sports performance.
Suggested HIIT Exercises to Increase Endurance
Below are suggestions for a simple but effective HIIT exercise that will help you increase your endurance and burn energy:
1. Warm-Up
Start with gentle warm-up exercises such as walking on the spot, rotating joints, and jumping rope for 5 minutes to warm up your body.
2. HIIT Exercise Cycle
- Burpees: Do for 30 seconds, rest 15 seconds.
- Jump Squats: Do for 30 seconds, rest 15 seconds.
- Mountain Climbers: Do for 30 seconds, rest 15 seconds.
- High Knees (Running Thigh Raise): Do for 30 seconds, rest 15 seconds.
- Planks: Hold for 30 seconds, rest for 15 seconds.
Repeat this cycle 3-4 times, depending on your ability. After each round, rest 1 minute to recover.
3. Cool Down
End the workout with gentle stretching exercises such as stretching the thigh, hip, shoulder and back muscles for 5-10 minutes to help the body relax and minimize muscle stiffness after an intense workout session.
Some Notes When Performing HIIT Exercises
When practicing HIIT, pay attention to the following points to ensure safety and high efficiency:
1. Warm Up Thoroughly
Never skip the warm-up step before starting a HIIT workout. Warming up helps increase blood circulation, warm the body and reduce the risk of injury during intense exercise.
2. Adjust the intensity accordingly
Adjust exercise intensity to suit your level and fitness. Start with basic movements and gradually increase the intensity as your body gets used to the exercise pace.
3. Rest and Recovery
HIIT is a high-intensity exercise, so you need adequate rest and recovery time. Take at least 1-2 days off between HIIT sessions to give your muscles time to recover and grow.
4. Drink Enough Water
During exercise, the body loses a lot of water through sweat. Drink enough water before, during and after exercise to keep your body in the best condition and avoid dehydration.
