Who says that fitness classes have to last forever to be effective? High-intensity interval training (HIIT) shows us otherwise. With short, crisp units, it not only gets the heart rate up in record time, but also seems to be a kind of rejuvenation cure for our bodies. HIIT activates mechanisms that go far beyond muscle building: It improves insulin sensitivity, stimulates the production of mitochondria – the powerhouses of our cells – and even has an anti-inflammatory effect. These effects are worth their weight in gold when it comes to healthy ageing. Studies suggest that HIIT can lower our biological age and slow down the ageing process at cellular level. But how exactly does it work, and why should anyone who wants to invest in their longevity incorporate HIIT into their daily routine? Time to discover the science behind the power of HIIT!
HIIT: your turbo for a long, healthy life
You think fitness takes hours and lots of time? You thought wrong! High-intensity interval training (HIIT) shows you how to achieve maximum results in a short space of time. With just 15 to 20 minutes of training, you can not only get your heart rate up, but also take your body to a whole new level. Studies show that HIIT rejuvenates your cells, boosts energy production and even has an anti-inflammatory effect. In short: it helps you stay young and healthy for longer.
Perhaps you’re wondering why HIIT is so effective? Research shows that HIIT improves the function of your mitochondria – the power plants of your cells. This is particularly important because they lose performance with age. When your mitochondria are working optimally, your risk of chronic diseases such as diabetes or cardiovascular problems decreases dramatically. And as a bonus, you also push neurodegenerative diseases such as Alzheimer’s far away. Sounds good, doesn’t it?
No time? No problem!
The best thing about HIIT: you don’t need a huge amount of time or a gym. Short, crisp workouts are all you need. Whether sprints, burpees or jumping rope – the principle is always the same: give it your all for a short time, take a break and repeat. Your workout usually lasts no longer than 20 minutes. And the best thing? You can adapt it to your fitness level. Even if you’re just starting out, you can begin with small steps, e.g. a brisk walk and short sprints in between.
HIIT: your shortcut to longevity
When it comes to effective training for a long, healthy life, there is no way around HIIT. This intensive interval training is the game changer that achieves far more than conventional endurance training.
What is HIIT?
HIIT stands for High-Intensity Interval Training and combines short, powerful exercise phases with recovery intervals. Originally developed for competitive sports, it has long since established itself as a popular training method – and for good reason: you can get the most out of your fitness and health in the shortest possible time.
How does HIIT work?
The secret of HIIT lies in the extreme exertion in combination with targeted breaks. Your metabolism runs at full speed and the famous “afterburn effect” kicks in: Your body continues to burn calories for hours after the workout, while building muscle at the same time. Studies also show that HIIT increases your insulin sensitivity, improves your heart health and can even slow down cell ageing.
Why is HIIT so effective?
A few figures: Just 15 to 20 minutes of HIIT, twice a week, can reduce your mortality risk by up to 40%. The training improves your oxygen uptake, strengthens your cardiovascular system and regulates blood sugar and blood pressure – all in a fraction of the time that conventional training takes.
HIIT vs. classic training
While endurance training primarily strengthens your aerobic fitness, HIIT gives you the best of both worlds: It pushes your aerobic and anaerobic performance. This means you not only improve your endurance, but also your speed – ideal for anyone who wants quick results.
| Training type | Advantages | Disadvantages |
|---|---|---|
| HIIT | Fast results, improves cardiovascular health, promotes fat burning | High exertion, not suitable for everyone |
| Moderate training | Lower risk of injury, good for beginners | Longer training duration required, slower progress |
The best HIIT exercises for beginners
No frills, just efficiency: jumping jacks, burpees and squats – simple, effective and without equipment. Start with 20 seconds full throttle, then 40 seconds rest. As soon as you feel fitter, do the intervals longer and harder.
How to do burpees:
- Start in a standing position: stand upright with your feet about shoulder-width apart.
- Squat: Squat down and place your hands flat on the floor in front of you.
- Push-ups: Jump your feet backwards until you are in the push-up position. Optional: Perform a push-up.
- Back squat: Jump your feet back to your hands.
- Explosive jump: Jump up from a squat position and raise your arms in the air.
This is how you perform a jumping jack:
- Starting position: Stand upright with your feet together and your arms loosely at your sides.
- Jumping movement: Jump into the air and open your legs shoulder-width apart or wider. At the same time, bring your arms over your head until they are lightly touching.
- Return to the starting position: Jump again and bring your legs together while bringing your arms back to your sides.
- Repeat the movement: Perform the movement smoothly and dynamically.
This is how you perform squats:
- Starting position: Stand up straight with your feet about shoulder-width apart. Your toes point slightly outwards and your knees remain in line with your feet. Keep your upper body upright and tighten your abdominal muscles.
- Move downwards: Bend your knees and push your buttocks backwards as if you were sitting on a chair. Make sure that your knees do not extend beyond the tips of your toes. Keep your back straight and your gaze forward.
- End position: Go as low as is comfortable for you, ideally until your thighs are parallel to the floor or lower.
- Return to the top: Use your heels to push yourself back up to the starting position in a controlled manner.
Bring HIIT into your everyday life
No time? No excuses! Plan fixed times – 15 minutes is enough. Whether it’s during your lunch break or straight after work: fast and intense instead of long and half-hearted. Track your progress and vary your workouts to keep things exciting.
Sweat together, live longer
Exercising in a group not only boosts your fitness, but also your social life. Studies show: People who work out in a community stay more motivated, healthier and have more fun – the perfect recipe for a longer, happier life.
Why exercise changes your life
Regular exercise is your fountain of youth. Fewer chronic illnesses, a better mind, more mobility – even into old age. Translated: More freedom and a better quality of life, without any restrictions.
Your questions, our answers
- How often should I train?
150 minutes of moderate or 75 minutes of intensive exercise per week – that’s what the WHO says. - Too late for sport?
Never. Even in old age, exercise gives you new energy and joie de vivre. - What’s the biggest benefit?
HIIT, cycling, swimming and strength training – the perfect mix for more years and better health.
So get your sneakers on and get to work on the future!
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor-patient relationship is established. Use of any information contained in this blog or materials linked to this blog is at the user’s own risk. The content of this blog is not intended as a substitute for professional medical advice, diagnosis or treatment. Users should not ignore or delay medical advice for any medical conditions they may have and should seek the help of their healthcare professional for such conditions.
