{"id":2304,"date":"2022-11-27T20:34:35","date_gmt":"2022-11-27T20:34:35","guid":{"rendered":"http:\/\/sudlatnid.com\/wp\/?p=2304"},"modified":"2022-11-27T20:34:35","modified_gmt":"2022-11-27T20:34:35","slug":"try-this-interval-workout-to-avoid-hiit-burnout-or-injuries-cnn","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=2304","title":{"rendered":"Try this interval workout to avoid HIIT burnout or injuries | CNN"},"content":{"rendered":"<div class=\"headline__footer\">\n<div class=\"headline__sub-container\">\n<div class=\"headline__sub-text\">\n<div class=\"byline\" data-uri=\"archive.cms.cnn.com\/_components\/byline\/instances\/byline_h_4c9a572c917122c7a620293c3253fb2e@published\" data-editable=\"settings\">\n<div class=\"byline__names\">By <span class=\"byline__name\">Melanie Radzicki McManus<\/span>, CNN<\/div>\n<\/div>\n<div class=\"timestamp\" data-uri=\"archive.cms.cnn.com\/_components\/timestamp\/instances\/timestamp-h_4c9a572c917122c7a620293c3253fb2e@published\" data-editable=\"settings\">Published 6:02 AM EST, Sun November 27, 2022<\/div>\n<\/div>\n<\/div>\n<div class=\"social-share\" data-uri=\"archive.cms.cnn.com\/_components\/social-share\/instances\/h_4c9a572c917122c7a620293c3253fb2e@published\">\n<div class=\"social-share__share-links\" data-type=\"share-links\"><\/div>\n<\/div>\n<\/div>\n<section class=\"layout__top layout-with-rail__top\" data-editable=\"top\" data-track-zone=\"top\">\n<div class=\"headline headline--has-lowertext\" data-uri=\"archive.cms.cnn.com\/_components\/headline\/instances\/headline-interval-training-avoid-hiit-injuries-wellness_h_4c9a572c917122c7a620293c3253fb2e@published\" data-component-name=\"headline\" data-analytics-observe=\"on\">\n<div class=\"headline__footer\">\n<div class=\"social-share\" data-uri=\"archive.cms.cnn.com\/_components\/social-share\/instances\/h_4c9a572c917122c7a620293c3253fb2e@published\">\n<div class=\"social-share__share-links\" data-type=\"share-links\">\n<div class=\"social-share__copied\" data-type=\"message\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"layout__wrapper layout-with-rail__wrapper\" data-sticky-anchor-pos=\"top\" data-sticky-anchor-condition-type=\"pageType\" data-sticky-anchor-condition-value=\"article\" data-sticky-anchor-priority=\"1\">\n<section class=\"layout__main-wrapper layout-with-rail__main-wrapper\">\n<section class=\"layout__main layout-with-rail__main\" data-editable=\"main\" data-track-zone=\"main\" data-reorderable=\"main\">\n<article class=\"article\" role=\"main\" data-uri=\"archive.cms.cnn.com\/_components\/article\/instances\/h_4c9a572c917122c7a620293c3253fb2e@published\" data-unselectable=\"true\">\n<section class=\"body tabcontent active\" data-tabcontent=\"Content\"><main class=\"article__main\"><\/p>\n<div class=\"image__lede article__lede-wrapper\" data-editable=\"lede\" data-freewheel-lede=\"true\">\n<div class=\"image image--eq-extra-small image--eq-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/lede-a7cc3d55edd8cf1cd93f114d43a2f5b3@published\" data-image-variation=\"image\" data-name=\"squat\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.666875\" data-original-height=\"1067\" data-original-width=\"1600\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081616-squat.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081616-squat.jpg?c=16x9&amp;q=h_720,w_1280,c_fill\" media=\"(min-width: 1280px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081616-squat.jpg?c=16x9&amp;q=h_540,w_960,c_fill\" media=\"(min-width: 960px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081616-squat.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" media=\"(-webkit-min-device-pixel-ratio: 2)\" \/><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081616-squat.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" alt=\"High-intensity interval training includes bursts of activity such as squats, followed by recovery time.\" \/><\/picture><\/div>\n<div class=\"image__metadata\">\n<div class=\"image__caption attribution\">High-intensity interval training includes bursts of activity such as squats, followed by recovery time.<\/div>\n<p>olly\/Adobe Stock<\/p><\/div>\n<\/div>\n<\/div>\n<div class=\"article__content-container\">\n<div class=\"article__content\" data-editable=\"content\" data-reorderable=\"content\">\n<p class=\"editor-note inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/editor-note\/instances\/editor-note-b686665641eefa84cee9871be4a48814@published\" data-editable=\"text\" data-component-name=\"editor-note\"><b>Editor\u2019s Note: <\/b>Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.<\/p>\n<div class=\"source inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/source\/instances\/source-h_4c9a572c917122c7a620293c3253fb2e@published\"><cite class=\"source__cite\"> <span class=\"source__text\" data-editable=\"source\">CNN<\/span> \u00a0\u2014\u00a0 <\/cite><\/div>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_483F7FD2-4B46-73F4-CE3F-B0B069C0C334@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">For many people aiming to burn a lot of calories, high-intensity interval training is the way to go.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_584644C6-DD54-12D3-C925-B0B12C54D4A7@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">Also known as <a href=\"https:\/\/www.cnn.com\/2020\/08\/24\/health\/high-intensity-interval-training-routine-wellness\/index.html\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>, these popular workouts feature bursts of intense activity, such as squats or lunges, followed by recovery time. A HIIT routine can torch more calories than a traditional endurance workout while being performed in a shorter amount of time. Numerous studies also show interval training can provide the same health benefits as one continuous workout at a moderate intensity, according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\" target=\"_blank\" rel=\"noopener\">a review<\/a> published last year in the International Journal of Environmental Research and Public Health.<\/p>\n<div class=\"related-content related-content--article\" data-uri=\"archive.cms.cnn.com\/_components\/related-content\/instances\/related-content-h_e32b18147fc81bb03a17865dcd62fa1a-h_4c9a572c917122c7a620293c3253fb2e@published\" data-analytics-observe=\"on\">\n<div class=\"related-content__image image__related-content\">\n<div class=\"image image--eq-extra-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/thumbnail-related-bd1df087e79c0102cca66eda282ecb66@published\" data-image-variation=\"image\" data-name=\"08 tabata training \" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.5624\" data-original-height=\"1406\" data-original-width=\"2500\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/220417220651-08-tabata-training.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/220417220651-08-tabata-training.jpg?c=16x9&amp;q=h_144,w_256,c_fill\" alt=\"08 tabata training \" \/><\/picture><\/div>\n<div class=\"image__metadata\"><\/div>\n<\/div>\n<\/div>\n<p class=\"related-content__headline\"><span class=\"related-content__headline-text\">How to do Tabata training, the short but exhausting, fat-blasting HIIT workout <\/span><\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_95851A40-3C93-B614-16CF-B72F01BBDB15@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">With all of these positives, it\u2019s not surprising that HIIT workouts were one of the <a href=\"https:\/\/www.ereps.eu\/news\/acsm-reveals-worldwide-fitness-trends-2022\" target=\"_blank\" rel=\"noopener\">top 10 fitness trends<\/a> predicted for 2022, according to the annual survey of health and fitness trends conducted by the American College of Sports Medicine, and they have been among the top 10 fitness trends since 2014. Yet HIIT workouts require maximum exertion, which means they aren\u2019t for every day \u2014 or necessarily for everyone.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_CCD796FC-2866-5AFB-2BAC-B0B12C562337@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">There are three similar forms of interval training that may be a better fit for your training goals and needs \u2014 and you may even inadvertently be doing them, said certified fitness instructor Austin Brock, cofounder of Slash Fitness in Delray Beach, Florida.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_0D45F638-2C9B-1FD8-45AD-B0B12C580AF3@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">\u201cSince there are so many different variations of these types of workouts, facilities tend to use the acronym people are most familiar with, and that\u2019s HIIT,\u201d Brock said. \u201cBut that might not be what you\u2019re really doing.\u201d<\/p>\n<div class=\"image image--eq-extra-small image--eq-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/image-1fba112245590b643fc50f04b8be9a33@published\" data-image-variation=\"image\" data-name=\"lunge\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.666875\" data-original-height=\"1067\" data-original-width=\"1600\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081621-lunge.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081621-lunge.jpg?c=16x9&amp;q=h_720,w_1280,c_fill\" media=\"(min-width: 1280px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081621-lunge.jpg?c=16x9&amp;q=h_540,w_960,c_fill\" media=\"(min-width: 960px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081621-lunge.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" media=\"(-webkit-min-device-pixel-ratio: 2)\" \/><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081621-lunge.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" alt=\"You can perform HIIT workouts using body weight via circuits of exercises such as lunges.\" \/><\/picture><\/div>\n<div class=\"image__metadata\">\n<div class=\"image__caption attribution\">You can perform HIIT workouts using body weight via circuits of exercises such as lunges.<\/div>\n<p>Diego Cervo\/Adobe Stock<\/p><\/div>\n<\/div>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_25E91E9E-473B-FF00-622F-B0B3F5B68BAA@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\"><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/high-intensity-interval-training.pdf\" target=\"_blank\" rel=\"noopener\">True HIIT workouts<\/a> last 20 to 60 minutes and feature intense work periods ranging from five seconds to eight minutes, according to the American College of Sports Medicine. These routines are performed at 80% to 95% of your maximum heart rate, which is a state where you can talk but need to take breaths every few words, Brock said. Recovery periods may last as long as the workout phases.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_DAFACD6B-99A6-2849-F72B-B0B4060A0CFA@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">Here\u2019s one example. After warming up,<a href=\"https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/\" target=\"_blank\" rel=\"noopener\"> pedal a stationary bike<\/a> \u2014 set to some level of resistance \u2014 as fast as you can for 30 seconds, then pedal slowly for one minute. Repeat 10 to 20 times, finishing with a cooldown. You can also perform HIIT workouts using <a href=\"https:\/\/www.cnn.com\/2020\/07\/27\/health\/body-weight-workout-exercise-wellness-series\/index.html\" target=\"_blank\" rel=\"noopener\">body weight<\/a>, via circuits of exercises such as air squats, <a href=\"https:\/\/health.clevelandclinic.org\/how-to-do-burpee\/\" target=\"_blank\" rel=\"noopener\">burpees <\/a>(a combination of a squat thrust, plank and a squat jump) and lunges.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_74DCB6BE-C17F-4B76-20BB-B0B4060BD990@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">Read on for the different forms of interval training and how they can help you accomplish your fitness goals.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_3240A9EB-DCA0-A479-4A4F-B0B4060D2AE4@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\"><strong><em>Important note: <\/em><\/strong><em>Whether you\u2019re performing these workouts at maximum intensity or in an easier, modified form, they\u2019re still demanding. <\/em><a href=\"https:\/\/blog.nasm.org\/hiit-workout-plan\" target=\"_blank\" rel=\"noopener\"><em>Experts recommend <\/em><\/a><em>doing them only two or three times a week, with at least 48 hours in between sessions to allow a full recovery. <\/em><\/p>\n<h2 id=\"paragraph-609fd596-a10f-7c43-a0d3-b0b5f865be65\" class=\"subheader\" data-editable=\"text\" data-uri=\"archive.cms.cnn.com\/_components\/subheader\/instances\/paragraph_609FD596-A10F-7C43-A0D3-B0B5F865BE65@published\" data-component-name=\"subheader\">Boost endurance: High-volume intensity training<\/h2>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_746BB833-ECDE-DEA8-8517-B0B12C599BC1@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">An HVIT workout, designed to increase endurance, emphasizes volume over intensity and is longer than a HIIT session. While these workouts typically start with high-intensity repetitions, the intensity levels decrease as the workout continues, said Hannah Daugherty, a certified personal trainer and health coach based in Richmond, Virginia.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_CC8BE3DA-6EEC-B875-7B68-B0B7908BC98B@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">Here\u2019s an example: Alternate 60 seconds of jump squats, burpees, mountain climbers and jumping lunges with 30 seconds of rest. Since you\u2019re doing a higher volume of exercises with shorter rest breaks, your effort will naturally decrease over time.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_DDDEA27B-C20A-E96A-2F51-B0B7908C0F27@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">\u201cThe jump squats might start at 100% effort, but then the burpees might be at 90%, then the mountain climbers at 85% and so on,\u201d Daugherty said.<\/p>\n<div class=\"image image--eq-extra-small image--eq-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/image-9d7bc9764df52b8244c6ced03af06fc5@published\" data-image-variation=\"image\" data-name=\"mountain climbing\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.6675\" data-original-height=\"1068\" data-original-width=\"1600\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081610-mountain-climbing.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081610-mountain-climbing.jpg?c=16x9&amp;q=h_720,w_1280,c_fill\" media=\"(min-width: 1280px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081610-mountain-climbing.jpg?c=16x9&amp;q=h_540,w_960,c_fill\" media=\"(min-width: 960px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081610-mountain-climbing.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" media=\"(-webkit-min-device-pixel-ratio: 2)\" \/><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081610-mountain-climbing.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" alt=\"An HVIT workout can alternate 60 seconds of jump squats, burpees, mountain climbing exercises (shown above) and jumping lunges with 30 seconds of rest.\" \/><\/picture><\/div>\n<div class=\"image__metadata\">\n<div class=\"image__caption attribution\">An HVIT workout can alternate 60 seconds of jump squats, burpees, mountain climbing exercises (shown above) and jumping lunges with 30 seconds of rest.<\/div>\n<p>undrey\/Adobe Stock<\/p><\/div>\n<\/div>\n<h2 id=\"paragraph-55918441-8e3e-e8ab-9d91-b0b83a9b24f6\" class=\"subheader\" data-editable=\"text\" data-uri=\"archive.cms.cnn.com\/_components\/subheader\/instances\/paragraph_55918441-8E3E-E8AB-9D91-B0B83A9B24F6@published\" data-component-name=\"subheader\">Full-body workout: Variable-intensity interval training<\/h2>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_F452406D-3FA6-88A6-D9D4-B0B8297C8DF8@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\"><a href=\"https:\/\/pinebrookfitness.com\/variable-intensity-interval-training-viit\/\" target=\"_blank\" rel=\"noopener\">A VIIT workout <\/a>is the sweet spot between HIIT and HVIT sessions, Brock said, featuring intervals of hard, medium and low intensity. During a typical VIIT workout, you\u2019ll begin with a high-intensity interval, segueing into a medium-intensity interval with an emphasis on strength and endurance \u2014 think a series of squats. The final phase is a low-impact, low-intensity recovery activity, such as holding a plank position. This series is repeated several times.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_D725955D-1349-F934-9B5A-B0B8297EA6A0@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">\u201cVariable intensity workouts are great because they use the entire gauntlet,\u201d Brock said, offering a more complete, full-body workout.<\/p>\n<div class=\"image image--eq-extra-small image--eq-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/image-9b152efb81cd8db963a870a01c0b877b@published\" data-image-variation=\"image\" data-name=\"plank position\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.666875\" data-original-height=\"1067\" data-original-width=\"1600\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081627-plank-position.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081627-plank-position.jpg?c=16x9&amp;q=h_720,w_1280,c_fill\" media=\"(min-width: 1280px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081627-plank-position.jpg?c=16x9&amp;q=h_540,w_960,c_fill\" media=\"(min-width: 960px)\" \/><source srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081627-plank-position.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" media=\"(-webkit-min-device-pixel-ratio: 2)\" \/><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221124081627-plank-position.jpg?c=16x9&amp;q=h_270,w_480,c_fill\" alt=\"A low-impact, low-intensity recovery activity such as holding a plank is the final phase of a VIIT workout.\" \/><\/picture><\/div>\n<div class=\"image__metadata\">\n<div class=\"image__caption attribution\">A low-impact, low-intensity recovery activity such as holding a plank is the final phase of a VIIT workout.<\/div>\n<p>ty\/Adobe Stock<\/p><\/div>\n<\/div>\n<h2 id=\"paragraph-ad09d728-fbeb-bba2-a898-b0b911958137\" class=\"subheader\" data-editable=\"text\" data-uri=\"archive.cms.cnn.com\/_components\/subheader\/instances\/paragraph_AD09D728-FBEB-BBA2-A898-B0B911958137@published\" data-component-name=\"subheader\">The next level: Sprint-interval training<\/h2>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_9E62BEC9-CCE6-5C55-425D-B0B8F955A8AD@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\"><a href=\"https:\/\/www.healthline.com\/health\/fitness\/sprint-interval-training-guide\" target=\"_blank\" rel=\"noopener\">A SIT workout<\/a>, geared toward serious athletes, involves pushing your body to its limits multiple times, followed by long periods of recovery. During a SIT workout, you might run as fast as you can for 30 seconds, then rest or walk for four or five minutes, repeating four to six times. Such intervals can be done while swimming, cycling, rowing, etc., with the purpose of enhancing your athletic performance.<\/p>\n<h2 id=\"paragraph-8d2f1300-3c01-3e47-271f-b0b9fb175336\" class=\"subheader\" data-editable=\"text\" data-uri=\"archive.cms.cnn.com\/_components\/subheader\/instances\/paragraph_8D2F1300-3C01-3E47-271F-B0B9FB175336@published\" data-component-name=\"subheader\">Which workout is best?<\/h2>\n<div class=\"related-content related-content--article\" data-uri=\"archive.cms.cnn.com\/_components\/related-content\/instances\/related-content-h_d39f8396f0d832f96cc88a0b7d63a9c7-h_4c9a572c917122c7a620293c3253fb2e@published\" data-analytics-observe=\"on\">\n<div class=\"related-content__image image__related-content\">\n<div class=\"image image--eq-extra-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/thumbnail-related-7f6327df53831f5c4fa148ed223703d7@published\" data-image-variation=\"image\" data-name=\"stress relief breathing break wellness\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.5625\" data-original-height=\"900\" data-original-width=\"1600\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221104113010-stress-relief-breathing-break-wellness.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/221104113010-stress-relief-breathing-break-wellness.jpg?c=16x9&amp;q=h_144,w_256,c_fill\" alt=\"stress relief breathing break wellness\" \/><\/picture><\/div>\n<div class=\"image__metadata\"><\/div>\n<\/div>\n<\/div>\n<p class=\"related-content__headline\"><span class=\"related-content__headline-text\">When stress is coming at you from all sides, it&#8217;s time for a breather. Here are 6 ways to take a break<\/span><\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_80D3C9D7-56C3-81FC-2AE8-B0B9EBCEA2B6@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">The workout best for you depends on your goals and fitness level. If losing weight is your aim and you don\u2019t have much time, the shorter, calorie-busting HIIT workouts may be the way to go. If you\u2019ve got a long hike or endurance event in your future, consider HVIT workouts. A VIIT routine may be an option if you\u2019re looking to improve overall fitness.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_A6B6FE86-92DC-B0A6-79AF-B0B9EBD5E8F8@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">No matter which option you select, proceed with caution as they all include high-intensity work. \u201c<a href=\"https:\/\/www.cnn.com\/2016\/11\/25\/health\/gallery\/exercise-to-cut-stress\" target=\"_blank\" rel=\"noopener\">A box jump<\/a> might not seem hard in the beginning,\u201d Brock said, \u201cbut as you tire, your form can become compromised, and you can injure yourself.\u201d<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_A6FD9AF7-4A0D-20AA-F76C-B0B9EBD610FD@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">The good news is that HIIT, HVIT and VIIT workouts can be modified to work for anyone, even novices. Doing so is accomplished through shorter work intervals, lower intensity levels or fewer repetitions. You can also adjust the actual exercise.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_81BC5989-C356-8876-615B-B0B9EBDD1975@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">\u201cIf the exercise for a specific interval is squat jumps, switch to regular squats,\u201d Brock said. \u201cOver time, you can increase the intensity level, depending upon your goals and health history.\u201d<\/p>\n<div class=\"related-content related-content--article\" data-uri=\"archive.cms.cnn.com\/_components\/related-content\/instances\/related-content-h_b0e8d52cd1a6a84c879242a10551e0bf-h_4c9a572c917122c7a620293c3253fb2e@published\" data-analytics-observe=\"on\">\n<div class=\"related-content__image image__related-content\">\n<div class=\"image image--eq-extra-small\" data-uri=\"archive.cms.cnn.com\/_components\/image\/instances\/thumbnail-related-435b2f14424cd16b87c4897ffcf506d6@published\" data-image-variation=\"image\" data-name=\"04 exercise long life wellness STOCK\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\" data-original-ratio=\"0.6666666666666666\" data-original-height=\"2000\" data-original-width=\"3000\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/220726122213-04-exercise-long-life-wellness-stock.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{&quot;image--eq-extra-small&quot;: 115, &quot;image--eq-small&quot;: 300}\"><picture class=\"image__picture\"><img decoding=\"async\" class=\"image__dam-img\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/220726122213-04-exercise-long-life-wellness-stock.jpg?c=16x9&amp;q=h_144,w_256,c_fill\" alt=\"Young woman and man warming up on bikes in the gym\" \/><\/picture><\/div>\n<div class=\"image__metadata\"><\/div>\n<\/div>\n<\/div>\n<p class=\"related-content__headline\"><span class=\"related-content__headline-text\">Exercise more than the recommended amounts for the longest life, study says<\/span><\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_51051E5C-0D09-055C-6E76-B0B9EBDF8226@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"on\">Dialing back these workouts will mean a lower calorie burn and a less intense heart workout, but that doesn\u2019t render them useless. You\u2019re still using the same musculature and getting the same strength benefit, Brock said.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_0D45E7F9-57CD-F78F-EDA6-B0B9EBE6E84A@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"off\">You can also raise your heart rate in safer ways until you become fitter. For example, swap out jumping lunges with regular lunges performed while holding weights. Or cut your rest periods from 30 seconds to 15.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_2C979BC3-7CF2-8ACC-4DD6-B0B9EBE8694B@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"off\">Don\u2019t feel bad if you discover these workouts are not your style. <a href=\"https:\/\/train.fitness\/personal-trainer-blogs\/what-is-viit\" target=\"_blank\" rel=\"noopener\">Many people don\u2019t enjoy <\/a>high-intensity work. However, it\u2019s important to find another exercise you do enjoy, said Dr. Tamara Hew-Butler, associate professor of exercise and sport science at Detroit\u2019s Wayne State University.<\/p>\n<p class=\"paragraph inline-placeholder\" data-uri=\"archive.cms.cnn.com\/_components\/paragraph\/instances\/paragraph_38FFE0AE-E7E1-BDF4-94DA-B0B9EBEEADBB@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-analytics-observe=\"off\">\u201cPeople need to move to reap the many mental and physical benefits associated with regular physical activity,\u201d Hew-Butler said, \u201cregardless of what we call it or what exercise fad is currently marketed.\u201d<\/p>\n<p class=\"footnote\" data-uri=\"archive.cms.cnn.com\/_components\/footnote\/instances\/ec25841f458148f3ea2c8d1f2b765528@published\" data-editable=\"text\">Sign up for CNN\u2019s Fitness, But Better newsletter series. <a href=\"https:\/\/www.cnn.com\/specials\/series-fitness?source=article\" target=\"_blank\" rel=\"noopener\">Our seven-part guide will help you ease into a healthy routine, backed by experts<\/a>.<\/p>\n<p><a href=\"https:\/\/thethousandmiler.com\/\" target=\"_blank\" rel=\"noopener\">Melanie Radzicki McManus<\/a> is a freelance writer who specializes in hiking, travel and fitness.<\/p>\n<\/div>\n<\/div>\n<p><\/main><\/section>\n<\/article>\n<\/section>\n<\/section>\n<\/section>\n<p>Source: <em><a href=\"https:\/\/www.cnn.com\/2022\/11\/27\/health\/interval-training-avoid-hiit-injuries-wellness\/index.html\">Try this interval workout to avoid HIIT burnout or injuries | CNN<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Melanie Radzicki McManus, CNN Published 6:02 AM EST, Sun November 27, 2022 High-intensity interval training includes bursts of activity such as squats, followed by recovery time. olly\/Adobe Stock Editor\u2019s Note: Before beginning any new&hellip;<\/p>\n<p><a class=\"excerpt-readmore\" href=\"https:\/\/www.sudlatnid.com\/?p=2304\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2304","post","type-post","status-publish","format-standard","hentry","category-health","odd"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2304","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2304"}],"version-history":[{"count":1,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2304\/revisions"}],"predecessor-version":[{"id":2305,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2304\/revisions\/2305"}],"wp:attachment":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}