It’s no secret that exercising is an important component of every weight loss routine. However, exercise is a broad term that can leave the average person questioning how to actually implement it. Biohacking your movement routine is all about finding new ways to exercise smarter, not harder, and finding new ways to achieve your body composition goals.

Whether you’re starting a new exercise routine or making modifications to your existing routine, high-intensity interval training (HIIT) is one biohacking trick you won’t want to miss. Following the idea of working smarter, not harder, this type of exercise focuses on maximum efficiency and doesn’t cost a penny! Below, learn more about this unique type of exercise and the science behind it.

What is High-Intensity Interval Training?

High-intensity interval training, often abbreviated as HIIT, involves exercising at short bursts of high intensity with short periods of rest in between. The goal behind this type of exercise is to produce maximum results without having to exercise for prolonged periods of time. 

What makes HIIT unique is that it can be applied to several different types of exercise, allowing individuals to find a type of exercise they can truly fall in love with.

High-intensity interval training is an excellent choice for those living busy and active lifestyles. If you don’t have an hour or more to spend in the gym every day, HIIT can help you get a great workout in only a fraction of the time. Research supports the idea that fast spurts of cardiovascular activity burn fat faster. For this reason, HIIT is a great biohacking technique to understand for those looking to lose weight.

Example of HIIT Plan

The defining difference between HIIT and other forms of cardiovascular activity is the high-intensity periods followed by lesser-intensity periods. For example, let’s say a person has 20 minutes to perform a cardiovascular activity. Instead of choosing to exercise at one, moderate steady-state, a person would start with 20 seconds at 80% of HR max sprinting, followed by a 40-second period of jogging at a much slower pace. 

No two HIIT workouts will look exactly the same, as a number of factors can vary. Not only can you adjust the type of workout you perform, but you can also adjust the duration of lesser-intensity periods based on your individual needs. This flexibility is why many people find HIIT to be an effective biohacking tool for weight management.

Exercise Without Equipment

HIIT exercise offers a flexible option to work out anywhere, anytime without equipment. This no-cost biohacking trick helps get your heart rate up very quickly, followed by shorter periods of low-intensity exercise. Since HIIT can be done with several types of exercise, such as sprints or bodyweight exercises, it offers endless possibilities to diversify workouts too.

Woman in workout gear in the air in sprinting pose in front of a concrete wall.

During high-intensity periods, the goal is to get your heart rate at about 80% of maximum capacity, which can be tracked with technology such as wearable fitness devices. 

Beyond the primary focus of maximum fat burning, HIIT exercises also improve cardiometabolic health. Since most HIIT exercises involve cardio, combining weight lifting/strength training into your workout routine too can offer the maximum results.

Using Tools to Your Advantage

Tracking your progress throughout your weight loss journey is a great way to help keep yourself on track. As you begin to incorporate HIIT into your routine, you might also find it helpful to use other measuring tools, such as smart scales, to keep track of your goals.

Of course, exercise is only one of the factors to consider in the larger picture of weight loss. The types of food consumed, times they are consumed, hormone balancing, and other lifestyle factors such as sleep play a vital role in your body’s ability to burn fat. Supporting your body with nutritional supplements is essential to your weight loss journey too.