What is High-Intensity Interval Training (HIIT)?<\/strong><\/h2>\n\n\n\n![\"Intermittent](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/home-workout-no-equipment.jpg\" "\\"\\"")
<\/figure>\n\n\n\nHigh-intensity Interval Training (HIIT) is a workout program that involves performing exercises in intervals, for example – doing exercises at a quick pace for a certain time followed by a short recovery period.<\/p>\n\n\n\n
Let’s take an example of 10 minutes running HIIT<\/strong><\/a>.<\/p>\n\n\n\n\n- 2-minute Jog<\/li>\n\n\n\n
- 2-minute Run<\/li>\n\n\n\n
- 2-minute Jog<\/li>\n\n\n\n
- 2-minute Run<\/li>\n\n\n\n
- 1.5-minute Jog<\/li>\n\n\n\n
- 30-seconds Sprint<\/li>\n<\/ul>\n\n\n\n
Benefits of HIIT<\/h3>\n\n\n\n\n- HIIT burns more calories than traditional cardio and weight training.<\/li>\n\n\n\n
- It has the “after-burn effect”. It means your body uses fats and burns calories even after the workout.<\/li>\n\n\n\n
- Bodyweight HIIT<\/a> improves bone density and strengthens skeletal muscles.<\/li>\n\n\n\n
- Interval training enhances VO2peak (the maximum rate at which your body uses oxygen during work).1<\/a><\/sup> Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol<\/a>.\u00a0World J Cardiol<\/em>. 2019;11(7):171-188<\/span><\/li>\n\n\n\n
- High-intensity training helps improve aerobic and anaerobic fitness.<\/li>\n\n\n\n
- Intense burst interval training also enhances respiratory function, improves blood pressure, and maintains insulin levels.<\/li>\n\n\n\n
- HIIT is also beneficial for mental health. Doing HIIT on a regular basis keeps your mind active and cultivates new ideas. <\/li>\n<\/ol>\n\n\n\n
You can explore more about the pros and cons of high-intensity interval training<\/strong><\/a>.<\/p>\n\n\n\nWhat is Intermittent Fasting?<\/strong><\/h2>\n\n\n\nIntermittent fasting (IF) is a time-restricted fasting pattern that involves fasting for a selected period, followed by an eating window.<\/p>\n\n\n\n
Suppose you have decided to follow the 14:10 fasting pattern. It means you’ll have to keep fast for 14 hours straight and consume the foods for the rest of the 10-hour window. <\/p>\n\n\n\n
You can complete this fasting schedule according to your lifestyle. For example, if you’re a 9 to 5 person, you can have your last meal at 6, and your next will be at 8 in the morning.<\/p>\n\n\n\n
You can select the pattern of fasting depending on your lifestyle. There’s no fixed timing; you can do it when it suits you best.<\/p>\n\n\n\n
To get the best result, follow a calorie-restricted diet<\/strong><\/a>. <\/p>\n\n\n\nYou can stay under calorie deficit by consuming low-calorie foods<\/strong><\/a> that contain good protein and fill you up for longer.<\/p>\n\n\n\nBenefits of Intermittent Fasting<\/h3>\n\n\n\n
Window-eating (IF) has various health benefits, from weight loss to better heart health.<\/p>\n\n\n\n
Let’s look at some of the significant pros backed up by science.<\/p>\n\n\n\n
\n- Intermittent fasting improves certain health conditions, such as cardiovascular disease, obesity, diabetes, and neurological disorders.2<\/a><\/sup> De Cabo R and Mattson MP. Effects of intermittent fasting on health, aging, and disease<\/a>. New England Journal of Medicine<\/em>. 2019;381(26):2541-2551. DOI: 10.1056\/NEJMra1905136 <\/span><\/li>\n\n\n\n
- Restricted eating often results in decreased calorie consumption. And because of this, your body uses stored fat for energy that ultimately helps you lose weight.3<\/a><\/sup> Welton, Stephanie et al. \u201cIntermittent fasting and weight loss<\/a>: Systematic review.\u201d Canadian family physician Medecin de famille canadien<\/em> vol. 66,2 (2020): 117-125 (PubMed)<\/span><\/li>\n\n\n\n
- Research also suggests that IF is an effective way to lower blood glucose and treat type 2 diabetes<\/span>.4<\/a><\/sup> Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians<\/a>. Clin Diabetes Endocrinol. 2021 Feb 3;7(1):3<\/span><\/li>\n<\/ol>\n\n\n\n
Pros of Doing HIIT and Intermittent Fasting Together<\/strong><\/h2>\n\n\n\n\n- Doing HIIT exercises during Intermittent fasting lowers body fat and improves jumping performance in active adult women (21-33 years of age).5<\/a><\/sup>Mart\u00ednez-Rodr\u00edguez A, Rubio-Arias JA, Garc\u00eda-De Frutos JM, Vicente-Mart\u00ednez M, Gunnarsson TP. Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women<\/a>. Int J Environ Res Public Health. 2021 Jun 14 (PubMed)<\/span><\/li>\n\n\n\n
- Fasting, with or without HIIT, can be an effective way to prevent weight gain.<\/span><\/li>\n\n\n\n
- Restricted eating and interval training also reduce insulin levels and seem to be an important time-efficient strategy for treating type 2 diabetes.<\/li>\n\n\n\n
- Combining Intermittent fasting and HIIT lowers body fats, increases fat-free mass, and improves body composition.6<\/a><\/sup> Batitucci, Gabriela et al. \u201cImpact of Intermittent Fasting Combined With High-Intensity Interval Training<\/a> on Body Composition, Metabolic Biomarkers, and Physical Fitness in Women With Obesity.\u201d Frontiers in nutrition vol. 9 884305. 26 May. 2022, doi:10.3389\/fnut.2022.884305<\/span><\/li>\n<\/ol>\n\n\n\n
Disadvantages of Doing HIIT Exercise During Intermittent Fasting<\/strong><\/h2>\n\n\n\nIntermittent fasting and HIIT together don’t always work the best for everyone. It also has some downsides, which you may know.<\/p>\n\n\n\n
\n- Fasteed HIIT can cause dizziness, fatigue, low blood pressure, and abnormal heart rate.<\/li>\n\n\n\n
- Sometimes, post-fasting can reverse the effect of weight loss. Because after a fasting period, people tend to eat heavy foods that contain high calories. Extreme hunger may lead you to consume more calories than you eat without fasting. As a result, you eat more calories than your body needs.<\/li>\n\n\n\n
- Some research has also shown that fasting in the long term may slow down your metabolism.<\/li>\n\n\n\n
- When you’re in the fasted state, you’ll have less energy. And because of this, you won’t be able to work out as hard as you do in the fed state.<\/li>\n<\/ol>\n\n\n\n
Can You Do HIIT During Intermittent Fasting?<\/strong><\/h2>\n\n\n\nYes, you can do it. However, doing HIIT before, during, or after fasting depends on your fitness level.<\/p>\n\n\n\n
Working out in the fed state allows you to do exercises at a higher intensity and for a longer duration.<\/p>\n\n\n\n
Working out during the fasting window helps you burn more fat because your body will use stored fat for energy.<\/p>\n\n\n\n
Exercising before fast will also be ideal for those who want to work out and fast separately and focus on one thing at a time.<\/p>\n\n\n\n
Traning post-fasting is ideal for those who haven’t had the opportunity to exercise during or before the fasting mode. It will also fit those who want to capitalize on fasting diets. <\/p>\n\n\n\n
You can do it whenever suits you the most. Moreover, you can also alternate your workout schedule between the fed and fasting state. <\/p>\n\n\n\n
For example, you can work out in the eating window on your first day of fasting. While on the second day, you can do HIIT during the fasting window.<\/p>\n\n\n\n
Please consider the tips below for better results. <\/p>\n\n\n\n
\n- Always listen to your body; don’t pressurize it.<\/li>\n\n\n\n
- Try all three of them for a certain period of time, then do what suits you the best. <\/li>\n\n\n\n
- Keep yourself hydrated whenever you do exercises. <\/li>\n<\/ol>\n\n\n\n
The HIIT Workout Routine You Can Do While Fasting<\/strong><\/h2>\n\n\n\n\n- Duration: <\/strong>15-20 minutes<\/li>\n\n\n\n
- Workout Time:<\/strong> Anytime During the Fast<\/li>\n\n\n\n
- Difficulty Level: <\/strong>Intermediate<\/li>\n\n\n\n
- Target Gender:<\/strong> All<\/li>\n\n\n\n
- Sessions per week:<\/strong> Three<\/li>\n\n\n\n
- Suggested Duration:<\/strong> 6-8 weeks<\/li>\n\n\n\n
- Workout Goal:<\/strong> Weight Loss and Improve Shape<\/li>\n<\/ul>\n\n\n\n
Monday<\/strong><\/h4>\n\n\n\n\n- Jumping Jacks<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n
- Kneeling Pushups:<\/strong> 20 reps, 30-sec rest<\/li>\n\n\n\n
- High Knes<\/strong>: 30-sec, 45-sec rest<\/li>\n\n\n\n
- Mountain Climber<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n
- Squats<\/strong>: 10-20 reps, 30-sec rest<\/li>\n\n\n\n
- Reverse Crunches<\/strong>: 15-20 reps, 30-sec rest<\/li>\n\n\n\n
- Shoulder Taps:<\/strong> 10 taps per side, 30-sec rest<\/li>\n\n\n\n
- Jumping Lunges:<\/strong> 5 reps on each side, 30-sec rest<\/li>\n\n\n\n
- Front Plank:<\/strong> As long as you can hold.<\/li>\n\n\n\n
- Repeat as many times as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n
Wednesday<\/strong><\/h4>\n\n\n\n\n- High Knees<\/strong>: 15-sec, 30-sec rest<\/li>\n\n\n\n
- Alternating Heel Taps<\/strong>: 10 taps on each side, 30-sec rest<\/li>\n\n\n\n
- Kneeling Push-ups:<\/strong> 10-12 reps, 30-sec rest<\/li>\n\n\n\n
- Flutter Kicks<\/strong>:15-sec, 30-sec rest<\/li>\n\n\n\n
- Shadow Punches:<\/strong> 30-sec, 30-sec rest<\/li>\n\n\n\n
- Crossbody Mountain Climbing<\/strong>: 15-sec, 30-sec rest<\/li>\n\n\n\n
- Squat Jumps<\/strong>: 10 reps, 30-sec rest.<\/li>\n\n\n\n
- Side Plank<\/strong>: 15-sec hold per side, 15-sec rest<\/li>\n\n\n\n
- Repeat until 20 minutes<\/li>\n<\/ul>\n\n\n\n
Friday<\/strong><\/h4>\n\n\n\n\n- Ankle Hops<\/a><\/strong>: 15-sec, 30-sec rest<\/li>\n\n\n\n
- Half Burpees<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n
- Plank Jacks<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n
- Shoulder Taps<\/strong>: 10 taps per side, 30-sec rest<\/li>\n\n\n\n
- Kneeling Pushups<\/strong>: 10-12 reps, 30-sec rest<\/li>\n\n\n\n
- Squat Jumps<\/strong>: 10 reps, 30-sec rest<\/li>\n\n\n\n
- Spider Mountain Climber<\/strong><\/a>: 15-sec, 30-sec rest<\/li>\n\n\n\n
- Scissor Kicks<\/strong>: 15-sec, 30-sec rest<\/li>\n\n\n\n
- Front Plank<\/strong>: As long as you can hold.<\/li>\n\n\n\n
- Repeat until 20 minutes.<\/li>\n<\/ul>\n\n\n\n
Additional Exercises:<\/strong><\/h4>\n\n\n\n\n- The Ultimate HIIT Exercises List<\/a><\/li>\n\n\n\n
- List of 70 Best Bodyweight Cardio Exercises<\/a><\/li>\n<\/ul>\n\n\n\n
Workout Tips<\/strong><\/h4>\n\n\n\n\n- You can take pre-workout drinks or snacks to help you perform well during the exercises. <\/li>\n\n\n\n
- Whether you’re in the fasting state or in the normal state, keep yourself hydrated during the workout. <\/li>\n\n\n\n
- Avoid strength training while you’re fasting because strength training requires more carbohydrates. <\/li>\n<\/ul>\n\n\n\n
Note: <\/strong>If you’re not overweight, there’s no reason to work out while fasting.<\/p>\n\n\n\nWho Should Not Do Intermittent Fasting and HIIT?<\/strong><\/h2>\n\n\n\nIntermittent fasting and HIIT ain’t for everyone. It requires exercise experience and knowledge combining exercise and fasting.<\/p>\n\n\n\n
Here’s a list of people who should avoid HIIT and fasting. <\/p>\n\n\n\n
\n- If you want to increase your weight and gain muscles simultaneously.<\/li>\n\n\n\n
- Pregnant or on breast-feeding. <\/li>\n\n\n\n
- an undernourished person. <\/li>\n\n\n\n
- If you have an eating disorder or suffering from Prader-Willi<\/a>. <\/li>\n<\/ul>\n\n\n\n
Final Words<\/strong><\/h2>\n\n\n\nHIIT and intermittent fasting suit those trying to lose excess body fat. <\/p>\n\n\n\n
Studies also demonstrated that restricted eating is an effective strategy for treating overweight and obesity.7<\/a><\/sup> Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review.<\/a> Can Fam Physician. 2020 Feb;66(2):117-125<\/span> <\/p>\n\n\n\nInterval training also has a positive impact on fat loss.8<\/a><\/sup> Boutcher SH. High-intensity intermittent exercise and fat loss<\/a>. J Obes. 2011;2011:868305. Epub 2010 Nov 24 <\/span><\/p>\n\n\n\nThey also lower the risk of cardiovascular diseases, decrease blood sugars, improve lipid profile, and treat type II diabetes without medication. <\/p>\n\n\n\n
Combining HIIT and intermittent fasting has both pros and cons. So, I suggest consulting a doctor before starting them.<\/p>\n\n\n
\n\nRelated Articles<\/strong><\/h4>\n\n\n\n\n\n![\"Intermittent](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Intermittent-Fasting-Morning-Workout.jpg\" "\\"Intermittent")
<\/figure>\n\n\n\nIntermittent Fasting Morning Workout Schedule w\/PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n\n\n![\"My](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/05\/My-1-Month-intermittent-fasting-results.jpg\" "\\"My")
<\/figure>\n\n\n\nMy 1-Month Intermittent Fasting Experience and Results<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n\n\n![\"Intermittent](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/Intermittent-Fasting-Workout-Plan-1.jpg\" "\\"Intermittent")
<\/figure>\n\n\n\nBest Workout Schedule for Intermittent Fasters w\/PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n\n\n\n![\"Bodyweight](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Bodyweight-HIIT-Workout.jpg\" "\\"Bodyweight")
<\/figure>\n\n\n\n12 Week HIIT Program to Burn Fat with Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n\n\n![\"Gym](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Gym-HIIT-Workout.jpg\" "\\"Gym")
<\/figure>\n\n\n\n30 Day Gym HIIT Workout Routine to Achieve Best Shape<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n\n\n![\"12](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/12-Week-HIIT-Program-Summary.jpg\" "\\"12")
<\/figure>\n\n\n\n12-Week HIIT Program to Burn Fat and Improve Physique<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>References<\/h3>- 1<\/span> Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol<\/a>.\u00a0World J Cardiol<\/em>. 2019;11(7):171-188<\/div><\/li>
- 2<\/span> De Cabo R and Mattson MP. Effects of intermittent fasting on health, aging, and disease<\/a>. New England Journal of Medicine<\/em>. 2019;381(26):2541-2551. DOI: 10.1056\/NEJMra1905136 <\/div><\/li>
- 3<\/span> Welton, Stephanie et al. \u201cIntermittent fasting and weight loss<\/a>: Systematic review.\u201d Canadian family physician Medecin de famille canadien<\/em> vol. 66,2 (2020): 117-125 (PubMed)<\/div><\/li>
- 4<\/span> Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians<\/a>. Clin Diabetes Endocrinol. 2021 Feb 3;7(1):3<\/div><\/li>
- 5<\/span>Mart\u00ednez-Rodr\u00edguez A, Rubio-Arias JA, Garc\u00eda-De Frutos JM, Vicente-Mart\u00ednez M, Gunnarsson TP. Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women<\/a>. Int J Environ Res Public Health. 2021 Jun 14 (PubMed)<\/div><\/li>
<\/figure>\n\n\n\nHigh-intensity Interval Training (HIIT) is a workout program that involves performing exercises in intervals, for example – doing exercises at a quick pace for a certain time followed by a short recovery period.<\/p>\n\n\n\n
Let’s take an example of 10 minutes running HIIT<\/strong><\/a>.<\/p>\n\n\n\n You can explore more about the pros and cons of high-intensity interval training<\/strong><\/a>.<\/p>\n\n\n\n Intermittent fasting (IF) is a time-restricted fasting pattern that involves fasting for a selected period, followed by an eating window.<\/p>\n\n\n\n Suppose you have decided to follow the 14:10 fasting pattern. It means you’ll have to keep fast for 14 hours straight and consume the foods for the rest of the 10-hour window. <\/p>\n\n\n\n You can complete this fasting schedule according to your lifestyle. For example, if you’re a 9 to 5 person, you can have your last meal at 6, and your next will be at 8 in the morning.<\/p>\n\n\n\n You can select the pattern of fasting depending on your lifestyle. There’s no fixed timing; you can do it when it suits you best.<\/p>\n\n\n\n To get the best result, follow a calorie-restricted diet<\/strong><\/a>. <\/p>\n\n\n\n You can stay under calorie deficit by consuming low-calorie foods<\/strong><\/a> that contain good protein and fill you up for longer.<\/p>\n\n\n\n Window-eating (IF) has various health benefits, from weight loss to better heart health.<\/p>\n\n\n\n Let’s look at some of the significant pros backed up by science.<\/p>\n\n\n\n Intermittent fasting and HIIT together don’t always work the best for everyone. It also has some downsides, which you may know.<\/p>\n\n\n\n Yes, you can do it. However, doing HIIT before, during, or after fasting depends on your fitness level.<\/p>\n\n\n\n Working out in the fed state allows you to do exercises at a higher intensity and for a longer duration.<\/p>\n\n\n\n Working out during the fasting window helps you burn more fat because your body will use stored fat for energy.<\/p>\n\n\n\n Exercising before fast will also be ideal for those who want to work out and fast separately and focus on one thing at a time.<\/p>\n\n\n\n Traning post-fasting is ideal for those who haven’t had the opportunity to exercise during or before the fasting mode. It will also fit those who want to capitalize on fasting diets. <\/p>\n\n\n\n You can do it whenever suits you the most. Moreover, you can also alternate your workout schedule between the fed and fasting state. <\/p>\n\n\n\n For example, you can work out in the eating window on your first day of fasting. While on the second day, you can do HIIT during the fasting window.<\/p>\n\n\n\n Please consider the tips below for better results. <\/p>\n\n\n\n Note: <\/strong>If you’re not overweight, there’s no reason to work out while fasting.<\/p>\n\n\n\n Intermittent fasting and HIIT ain’t for everyone. It requires exercise experience and knowledge combining exercise and fasting.<\/p>\n\n\n\n Here’s a list of people who should avoid HIIT and fasting. <\/p>\n\n\n\n HIIT and intermittent fasting suit those trying to lose excess body fat. <\/p>\n\n\n\n Studies also demonstrated that restricted eating is an effective strategy for treating overweight and obesity.7<\/a><\/sup> Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review.<\/a> Can Fam Physician. 2020 Feb;66(2):117-125<\/span> <\/p>\n\n\n\n Interval training also has a positive impact on fat loss.8<\/a><\/sup> Boutcher SH. High-intensity intermittent exercise and fat loss<\/a>. J Obes. 2011;2011:868305. Epub 2010 Nov 24 <\/span><\/p>\n\n\n\n They also lower the risk of cardiovascular diseases, decrease blood sugars, improve lipid profile, and treat type II diabetes without medication. <\/p>\n\n\n\n Combining HIIT and intermittent fasting has both pros and cons. So, I suggest consulting a doctor before starting them.<\/p>\n\n\n Intermittent Fasting Morning Workout Schedule w\/PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n My 1-Month Intermittent Fasting Experience and Results<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n Best Workout Schedule for Intermittent Fasters w\/PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n 12 Week HIIT Program to Burn Fat with Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n 30 Day Gym HIIT Workout Routine to Achieve Best Shape<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n 12-Week HIIT Program to Burn Fat and Improve Physique<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n
Benefits of HIIT<\/h3>\n\n\n\n
\n
What is Intermittent Fasting?<\/strong><\/h2>\n\n\n\n
Benefits of Intermittent Fasting<\/h3>\n\n\n\n
\n
Pros of Doing HIIT and Intermittent Fasting Together<\/strong><\/h2>\n\n\n\n
\n
Disadvantages of Doing HIIT Exercise During Intermittent Fasting<\/strong><\/h2>\n\n\n\n
\n
Can You Do HIIT During Intermittent Fasting?<\/strong><\/h2>\n\n\n\n
\n
The HIIT Workout Routine You Can Do While Fasting<\/strong><\/h2>\n\n\n\n
\n
Monday<\/strong><\/h4>\n\n\n\n
\n
Wednesday<\/strong><\/h4>\n\n\n\n
\n
Friday<\/strong><\/h4>\n\n\n\n
\n
Additional Exercises:<\/strong><\/h4>\n\n\n\n
\n
Workout Tips<\/strong><\/h4>\n\n\n\n
\n
Who Should Not Do Intermittent Fasting and HIIT?<\/strong><\/h2>\n\n\n\n
\n
Final Words<\/strong><\/h2>\n\n\n\n
Related Articles<\/strong><\/h4>\n\n\n
<\/figure>\n\n\n\n<\/figure>\n\n\n\n<\/figure>\n\n\n\n<\/figure>\n\n\n\n<\/figure>\n\n\n\n<\/figure>\n\n\n\nReferences<\/h3>