Buzz
High-intensity interval training gained popularity in the 2010s, primarily for one reason: the belief that brief, intense bursts of exercise could offer the same cardiovascular benefits as longer, steady sessions like jogging or cycling. However, today’s HIIT videos don’t closely resemble the original concept, and many are far from effective.
Before we dive into the specifics, let me clarify something: If you enjoy following videos labeled 'HIIT,' and they are part of a fitness routine that truly brings you joy, continue doing them. I'm not here to take away something you love.
But if you’re relying on these workouts because you think they’re the most efficient path to your fitness goals, or because a trainer or influencer promises they’ll burn tons of calories or shape your body, we need to have a serious discussion.
What exactly constitutes real HIIT?
High-intensity interval training gained attention after researchers observed that participants consistently improved their performance on the Wingate test. This test involves pedaling at maximum effort for 30 seconds against high resistance, followed by a four-minute rest before repeating the cycle.
Further studies revealed that the benefits associated with this protocol, like enhanced aerobic capacity, could be achieved using different combinations of work and rest periods. One such method is the Tabata protocol, which consists of 20 seconds of intense effort followed by 10 seconds of rest, repeated for just four minutes on a cycle ergometer.
These workouts are far from enjoyable. Everyone I’ve heard describe the experience says it’s utter torture. Experts often highlight that most people struggle to exert enough effort on their own to truly match the intensity of these protocols.
Martin Gibala, a key figure in promoting HIIT, sought to develop a version that everyday people could manage without feeling overwhelmed. His conclusion was that a work/rest ratio of one minute on, one minute off was ideal, and this approach could be used in various aerobic exercises, such as cycling and jogging. This version of interval training gained widespread popularity.
How do modern HIIT videos stack up?
The concept of HIIT didn’t just lose its meaning; it actually transformed.
Originally, HIIT was designed to deliver more results in less time, which earned it a reputation as being more efficient, perhaps even superior to activities like jogging. And because you don’t need a bike for HIIT, trainers began applying the term to nearly any exercise they could think of. Bodyweight squats? Bicep curls? Absolutely. Today, HIIT is more synonymous with 'a workout where you’re constantly watching a timer tick down.'
HIIT’s popularity had been steadily growing before the lockdown, but when that hit, it skyrocketed. For trainers or influencers looking to create easily filmable content, no-equipment home workouts were the way to go. And, to make them sound more enticing, they were labeled as HIIT.
The term “HIIT” applied to a bodyweight workout seems to mean “good enough.” Sure, you’re doing some lunges in your living room, but the instructor wants you to believe it’s just as effective as anything from a boutique studio or a high-end gym. Maybe even better.
Unfulfilled promises
You can tell just how far these workouts deviate from genuine HIIT by looking at the claims they make. Are they promising to enhance your VO2max, one of the original benefits associated with HIIT? That’s not likely—not in most cases. Let’s break it down quickly:
Do they burn a lot of calories? Not necessarily, though it depends on the workout. The longer the session and the more breathless you become, the more calories you're likely to burn. The reality is, 20 minutes of 'HIIT' often burns about the same amount of calories as 20 minutes of moderate exercise like jogging.
Do they continue burning calories after the workout? In theory, your body keeps burning calories following a tough workout. But there are two key points: First, this effect is only noticeable when the session is really intense. Second, after such a workout, your body often wants to conserve calories for the rest of the day, balancing things out as you relax. Even Gibala has said that the afterburn effect is overstated.
Do they help with weight loss? Diet plays a bigger role in weight loss than exercise, and much more than the specific kind of exercise you do. While exercise can contribute slightly to the 'calories burned' side of things (as long as it doesn’t make you hungrier, which it sometimes does), we’re back to the reality that HIIT workouts don’t offer any special edge when it comes to burning calories.
Do they build muscle? Maybe a little, but they won’t give you the dream booty/arms/whatever you’re hoping for. High repetitions of light weights will only build muscle if you push yourself to failure, meaning you need a minute of rest before working the same muscle again. If your 'HIIT' workout allows for that, great! But soon enough, you’ll be strong enough that the workout no longer challenges your muscles enough to stimulate growth. If muscle building is your goal, you really need to train with progressively heavier weights.
How can I tell if an HIIT video is actually effective?
Start by asking yourself why you’re doing the video. Are you aiming to boost your aerobic fitness? If so, check if following the video gets you out of breath and lets you rest enough to repeat it. Want to build muscle? Then assess if the video actually challenges your muscles.
As I mentioned earlier, sometimes we do 'HIIT' videos not for any particular goal, but simply because moving our bodies feels good and we enjoy the exercises. That’s perfectly fine, and it definitely contributes toward the 75 to 150 minutes of exercise you should be aiming for weekly. However, if you have specific objectives, look for the most effective ways to reach them. Chances are, there’s something better suited to your needs than another 'HIIT' video.
