WELCOME TO HIIT
HIIT stands for High Intensity Interval Training. Get ready for a 25 minute cardio session performed with bodyweight. Jumps, sprints, push up and the famous burpee. Finished off with 10 minutes of abdominal training. The training includes 5 minutes of warmup and cooling down.
Don’t worry you can go at your own pace and take a break whenever you want. HIIT is a great way to burn calories fast and improve your cardio. Try a free session, because you can.
20:45 – 21:30
Monday – Friday
2 x per week €20
3 x per week €25
5 x per week €30
HEALTH BENEFITS OF HIIT
HIIT workout in the open air of Barcelona
The HIIT workout in Barcelona with GetFit involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise. Our active HIIT workout takes 30 minutes to complete, before we start doing ABS.
Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise. The actual activity being performed varies but you can think of high knees, jump squats, push ups and sprinting.
For example, we start of with 30 seconds of high knees followed by 30 seconds of jump squats, rest for 10 seconds and repeat. Don’t worry you always can go at your own pace and if you start to feel fatigued, you can slow down. Especially of you are starting off. Once you get the hang of it you can push yourself a bit more.
Not only does the HIIT workout in Barcelona with GetFit provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits.
1. HIIT Can Burn a Lot of Calories in a Short Amount of Time
One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.
In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were.
HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.
2. Your Metabolic Rate Is Higher for Hours After Exercise
One of the ways HIIT helps you burn calories actually comes after you are done exercising. Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise
Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training. In the same study, HIIT was also found to shift the body’s metabolism toward using fat for energy rather than carbs.
Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running.
Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.
3. It Can Help You Lose Fat
Studies have shown that HIIT can help you lose fat. One review looked at 13 experiments and 424 overweight and obese adults.
Interestingly, it found that both the HIIT workout in Barcelona and traditional moderate-intensity exercise can reduce body fat and waist circumference. Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes.
Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs. Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment.
However, like other forms of exercise, HIIT may be most effective for fat loss in those who are overweight or obese.
High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce unhealthy visceral fat.
4. HIIT Can Improve Oxygen Consumption
Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance training is typically used to improve your oxygen consumption. Traditionally, this consists of long sessions of continuous running or cycling at a steady rate.
However, it appears that HIIT can produce the same benefits in a shorter amount of time. One study found that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%.
This was almost identical to the improvement in oxygen consumption in the other group in the study, who cycled continuously for 40 minutes per day, four days per week. Another study found that eight weeks of exercising on the stationary bike using traditional exercise or HIIT increased oxygen consumption by about 25%.
Once again, the total time exercising was much different between groups: 120 minutes per week for the traditional exercise versus only 60 minutes per week of HIIT.
Additional studies also demonstrate that HIIT can improve oxygen consumption.
High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.
5. It Can Reduce Heart Rate and Blood Pressure
HIIT may have important health benefits, as well. A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure.
One study found that eight weeks of HIIT on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure. In this study, the endurance training group exercised four days per week for 30 minutes per day, but the HIIT group only exercised three times per week for 20 minutes per day.
Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise.
However, it appears that high-intensity exercise does not typically change blood pressure in normal-weight individuals with normal blood pressure.
HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.