What is a HIIT workout and What makes it so effective? - Hybrid
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What is a HIIT workout and What makes it so effective?


HIIT is an acronym for high-intensity interval training, known as high-intensity intermittent exercise or spring interval training. A form of interval training with periods of high-intensity exercise and low-intensity recovery periods. High-intensity interval training sessions entail four periods. In the first period, you perform warm-up exercises then do several repetitions of high-intensity exercises followed by a medium intensity exercise for recovery, and finally, you rest. If you are looking for a HIIT class in Hong Kong, you should check our high-intensity interval training at Hybrid.

HIIT is perhaps the most effective workout exercise, likely twice as effective as medium intensity exercises. For best results in a HIIT workout, there are a set of conditions that you must observe. First, you must work out for extended periods and rest for a short time to enhance endurance. A standard formula is a 2:1 ratio of work and resting period. It means that two workout sessions should be separated by one session of rest. 

Secondly, the work periods must be intense. Make sure that you push hard and maintain a steady level of effort throughout the workout sessions. It is the only way you can reap the most significant benefits of HIIT. You need to know the rating of perceived exertion (RPE) and your target heart rate. 

Thirdly, you need to understand the type of rest that is best, and whether to stop entirely or engage in active recovery. Lastly, follow the number of intervals you are required to do. You can do too much HIIT and end up with no real benefit. Maintain the intensity by going slow then going as hard as possible.

HIIT has no specific formula. You can do any type of exercise so long as you perform them at a high intensity. You can do it with bodyweight moves, running, lifting weights or cycling. Did you know that HIIT requires less time and also burns calories during recovery? To get the most benefit from high-intensity interval training, perform your workouts with a lot of energy. Besides, you are not required to perform HIIT daily. It is essential to have recovery days to keep your momentum to avoid injury. You also need to find out a HIIT workout for you with movements right for your body.




Why You Should Take a HIIT Class in Hong Kong

1. Improves Cardiovascular Fitness

High-intensity interval training improves cardiovascular fitness in adults aged 18-45. Performing HIIT exercises for a month or longer effectively promotes cardiovascular fitness in teenagers and moderate improvements throughout the body. It improves blood vessel function and makes it healthy. It can also reduce heart rate. Overweight and obese people who have high blood pressure can benefit from high-intensity training, lowering blood pressure. 

Performing HIIT exercises eight weeks on a stationary bike can reduce blood pressure compared to traditional continuous endurance training. It is more effective than the commonly recommended moderate-intensity exercises. HIIT does not, however, change blood pressure in individuals with average weight and normal blood pressure.

2. HIIT Helps Lose Fat

Scientific studies have shown that HIIT exercises reduce body fat and help in losing belly fat. The body metabolizes fat during workouts. During the recovery or resting period, the body will use fat for the energy required to bring back the body to its normal resting state. It is known as excess post-exercise oxygen consumption (EPOC). You can lose excess body fat in just 12 weeks by performing HIIT exercises three times a week for 20 minutes. Visceral fat, the fat surrounding internal organs, which promotes disease, is reduced by 17%. HIIT is the most effective exercise for weight loss for obese or overweight individuals.

3. Improves Oxygen Consumption

High-intensity interval training improves the ability of your muscles to use oxygen. HIIT produces the same results as traditional endurance training to improve oxygen consumption in a shorter amount of time. HIIT’s effectiveness is proven. Using oxygen to increase oxygen consumption in your body increases the burning of calories during and after exercising. A study found that doing HIIT workouts for 20 minutes 4 days a week improved oxygen consumption by 9%. HIIT workouts will enhance your oxygen consumption for better functionality of your muscles.

4. Promote Muscle Gain

HIIT exercises can help with muscle gain. Individuals who were not very active before the workouts are more likely to increase their muscle mass. Studies have shown that active people increase their muscle mass after doing HIIT exercises. A substantial amount of metabolic stress gets placed on muscle tissues during workouts. While repairing the muscle tissues, your body will produce more human growth hormones. Insulin-like growth factor-1 and testosterone are released to repair damaged muscle proteins, which will increase the muscle mass.

5. Increases Body’s Metabolic Rate

High-intensity interval training increases your body’s metabolic rate for several hours after the workout. HIIT increases metabolism even more than weight training and jogging. HIIT also shifts your body to use fat for energy rather than carbs. Two minutes of HIIT making sprints raises metabolism for more than twenty-four hours, which is achieved by thirty minutes of running. The increase in your body’s metabolic rate then increases the number of calories that your body burns. Enroll in a HIIT class in Hong Kong to enjoy these benefits.

6. Improves Brain Function

One of the many benefits of HIIT is that it is useful for cognitive control. It also improves working memory capacity. It is a promising alternative to board games, trivia quizzes, and computer games. HIIT can also stimulate short term brain improvements like those observed with aerobic exercises. 

7. HIIT Can Reduce Blood Sugar

HIIT workouts substantially lower blood sugar and improve insulin resistance in comparison with continuous training and control conditions. It leads to modestly reduced glucose levels in the blood as well as increased weight loss. HIIT is proven to lower fasting insulin levels at a 31 percent decrease. It is especially beneficial to individuals who are at risk of getting type 2 diabetes. Some studies have shown that HIIT improves blood sugar in individuals with type 2 diabetes. High-intensity interval training reduces blood sugar and insulin resistance in both diabetic and healthy individuals. 

How to Get Started With HIIT

Choose your HIIT activity, for example, jumping, biking, running, and many others. You can do the exercises at different durations of exercise and rest periods. Examples of activities you can perform are jogging to warm up, running as swiftly as you can for 30 seconds, resting for one minute, using stationary bikes, and doing squat jumps as fast as possible.

You can also join a gym or a HIIT class. Hybrid MMA & Fitness is the perfect place for you to take a HIIT class in Hong Kong. High-intensity interval training is an efficient way to exercise with many benefits. If you want to get active, but are short on time, high-intensity interval training is the way to go.

We ensure you safely achieve your personal goals. We are lucky to have dedicated trainers who will be with you every step of your fitness journey. Our staff is supportive and experienced in all forms of exercise and training. With us, you will safely achieve your goals. 

Our Strength and Health coach, Kimberly, is passionate about helping Hybrid members improve their overall health while getting strong. On top of her skills, Kimberly has a Functional Nutrition Certification under Wolfgang Unsold of Your Personal Strength Institute alongside her personal training certification and a private mentorship on Women’s Health and Hormones with Eoin Lacey of the Irish Strength. She specializes in training female and transformation client, and is also a qualified Pregnancy, and Post-Partum coach. With her knowledge and experience, she will guide you through Fitness training for the best results. Kimberly aspires to help many people to accomplish their health and fitness goals.

Roger, a Hybrid personal trainer, has a passion for rehabilitation, mainly because of the injuries he received while playing rugby. After spending a lot of time in the gym, Roger has a ton of experience. His methodology involves combining rehabilitation and movement efficiency. He also holds several qualifications in multiple fitness areas, including; Neuro-Kinetic Therapy L1, Register Exercise Professional, Personal Trainer, Strength and Conditioning Education, Poliquin Performance, Canadian Center of Strength & Conditioning among other certifications. Roger will help you achieve your fitness goals and objectives. 

With different Certified Professionals and Personal trainers, our gym is a perfect place to take a HIIT class in Hong Kong. 


It is common to say that exercising is supposed to last hours and hours to get benefits such as cardiovascular fitness, muscle gain, weight loss, and general well-being. With high-intensity interval training, you will get incredible health benefits by exercising for a short period. Always ensure that you give your body a resting and recovery period when performing high-intensity interval training. Contact us or visit our gym to learn more about high-intensity interval training and experience our top-notch fitness services.

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