HIITing the Future: How High-Intensity Interval Training Will Evolve in the Next Decade

Hey, adventurers! As we continue exploring the trends in fitness, wellness, sports and outdoor adventures for the next 10years, today I want to show you how we will HIIT in the nearby future.

HIIT (High-Intensity Interval Training) has taken the fitness world by storm, offering a time-efficient way to burn serious calories and get your heart pumping. Its quick, intense bursts of exercise followed by recovery periods deliver a powerful fitness punch in a time-efficient way.

The intense work periods in HIIT workouts may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes.

It has been shown to improve aerobic and anaerobic fitness, cardiovascular health, insulin sensitivity(which helps exercising muscles more readily use glucose for fuel to make energy), blood pressure, cholesterol profiles, abdominal fat and body weight while maintaining muscle mass

Another important thing to note is that HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time and this is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. HIIT training can also be modified for people of all fitness levels and special conditions, such as overweight and diabetes. And they can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes. 

HIITing History

HIIT isn't a one-size-fits-all solution, it evolves with times. 

Many traditional workouts demand a commitment of about an hour which has made the “I don’t have time!” excuse rank high as one of the reasons for not exercising. In about 30 minutes, it is considered a complete workout that combines both aerobic and strength (resistance) training and in order to achieve similar benefits to a longer workout, the intensity is vigorous.

Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.

Other terms that are used interchangeably with HIIT are Tabata and circuit training. Tabata is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. His exercise intervals were extremely high intensity, followed by very brief rest periods. Fitness centers and gyms that offer Tabata classes are typically 20-30 minutes and encourage participants to reach their highest intensity ability, but they can self-regulate their workouts. Circuit training involves 8-12 exercise stations that target different muscle groups. Participants rotate through each station, completing one exercise that lasts several minutes. The difference with circuit training is that the intensity is variable, whereas HIIT encourages maximum effort by reaching 80-90% maximum heart rate.

It rose to the top spot in fitness trends in 2014 and 2018, consistently ranking in the top five between 2014 and 2021. In 2022, it briefly dropped to #7, maintained its position in 2023 but sharply dropped to #20 in 2024. It is clear to say that HIIT has been in the top 10 fitness trends for almost 10 years consecutively, as surveyed by the American College of Sports Medicine.

The Future

The HIIT programming is heart rate-based training that can be customized to meet all fitness levels' needs. It is attractive because it is time-efficient for individual or group environments. The training modality has shown cardiorespiratory fitness benefits for some special populations with chronic illnesses such as diabetes or certain cancers.

Just as it is with fitness apps, wearable tech and home gyms, the next decade promises exciting evolutions that will take your HIIT workouts to the next level promising to be even more dynamic, personalized, and effective. So, ditch the boring routines and get ready to experience HIIT 2.0!

1. Personalized HIIT

Just as we saw with the effects technology on the fitness industry, gone are the days of generic HIIT routines. The future promises personalized programs that take your unique fitness level, goals, and even preferences into account. Imagine AI-powered apps or virtual trainers who analyze your data and design HIIT workouts that target your specific needs. Whether you're a beginner looking to build endurance or a seasoned athlete seeking to improve power, your HIIT program will be tailored to maximize your results and minimize the risk of injury.

2. Power Building with HIIT

Traditionally, HIIT has been associated with burning fat and improving cardiovascular health. But the next decade will see a rise in HIIT for power building. This approach integrates strength-building exercises like weighted squats, lunges, and push-ups into HIIT routines. By combining these exercises with high-intensity intervals, you can build muscle and improve strength alongside the classic benefits of HIIT. This is a game-changer for those seeking a well-rounded workout that builds both endurance and power.

3. Tech-Powered HIIT

Technology will play a bigger role in HIIT workouts. Imagine interactive apps that gamify your HIIT sessions, with leaderboards, challenges, and virtual rewards keeping you motivated. Additionally, wearable tech will provide real-time feedback on your heart rate, calorie burn, and even form. This data will allow you to fine-tune your workouts and ensure you're working at the right intensity for optimal results.

4. HIIT Variations

While burpees and box jumps have become synonymous with HIIT, the future promises a wider variety of exercise options.  Imagine incorporating bodyweight exercises like jump squats and lunges, plyometrics like jump rope drills, and even kettlebell exercises into your high-intensity intervals. This variation will keep your workouts fresh, target different muscle groups, and prevent plateaus in your fitness progress.

5. Group HIIT

I believe HIIT doesn't have to be a solitary endeavor. The next decade might see a rise in group HIIT classes that combine the intensity of HIIT with the power of community. Imagine high-energy group sessions led by certified trainers, offering motivation, accountability, and a healthy dose of friendly competition.

Recommended High-Intensity Interval Training Workouts

Here are some HIIT-focused training programs tailored for beginners, intermediates, and advanced clients. The first 3 programs are created by Maisha Fiti by Aussi based on the K.I.S.S.(Keep It Super Simple) principle and the last 2 are recommendations from Harvard T.H. Chan School of Public Health and the American College of Sports Medicine respectively. 

Remember to consult with a fitness professional or physician before starting any new exercise program, especially if you have any underlying medical conditions or concerns.

3-Simple HIIT Programs by MFA

An Example of a Beginner HIIT Workout by Harvard School of Public Health

A 7-Minute High Intensity Workout by the American College of Sports Medicine

Although some studies, such as this one, have shown that most people cannot sustain their prescribed level of intensity when unsupervised and some dropping out, the next decade will see HIIT become even more personalized, technology-driven, and accessible. 

If you're a seasoned athlete or just starting your fitness journey, there will be a HIIT variation that fits your needs and gets you moving. So, lace up your trainers, grab your favorite sweat-proof gear, and get ready to experience the future of HIIT – it's going to be an adventure!

Are you ready to conquer your fitness goals with HIIT? Share your favorite HIIT workout tips or the HIIT variation you're most excited about trying in the comments below!

Onward to HIIT and thrive!