HIIT Workouts

HIIT workouts have long been proven to be one of the most effective ways to improve cardio fitness, muscle tone and health and wellbeing. The advantage of these shorter, higher intensity workouts are myriad when compared to longer land workouts, according to a study by The World Journal of Cardiology. 

The study found that “for general health and primary and secondary cardiovascular prevention, high-intensity interval training (HIIT) has been recognised as an efficient exercise protocol with short exercise sessions.”

Furthermore, it found that “high-intensity interval training (HIIT) has been recognised as an alternative and more efficient protocol than moderate-intensity continuous training (MCT), which is the gold standard recommended in several guidelines.”

Great news for those of us who wish to improve our fitness in time for the height of summer, without having to leave the house. But here’s a tip – If you want to make your HIIT work harder, without making your workout more difficult … just add water.

HIIT + H₂0 Is The Way To Go

Poolfit is the world’s first and only on-demand water fitness streaming app that focuses full body cardio fitness, strength, and conditioning in the pool, for all ages and levels of fitness. Poolfit’s instructor-led water workouts feature over 115 professionally created, in-water workouts, comparable to traditional land-based workouts. There are plenty of lower intensity workouts to choose from, but the high intensity routines will be welcomed by all. The buoyancy of the water offers support and reduces impact on the body (just remember to always go at your own pace).

Why Water?

“If you are working out in the pool at chest level, you are only bearing 25 to 35 percent of your entire body weight, which is ideal for longevity, health and overall fitness moving through all ages and stages of life,” explains Mark. Don’t have a pool? Don’t worry – you can take your device down to your local pool and work out there.

By working out in the water, you automatically amplify the benefits of your HIIT routine. Why? “Because water workouts, particularly high intensity routines, have countless positive health benefits. Think: weight loss, cardiovascular health, core strength, bone density, muscular endurance and strength, flexibility, balance and so much more,” reveals Mark. “All of these are achieved in the low-impact environment of water, where uplifting buoyant forces limit stress on joints, while at the same time improve resistance via the water’s viscosity.”

Better Calorie Burn

Studies have also shown that water workouts use an average of 400-600 calories in a 60-minute routine. Bonus – they continue to metabolise calories for up to 24 hours after you’ve actually exercised. A 1993 Baretta Deep Water Study proved that an average of 9.8 calories were burned per minute when working out in deep water, which equals around the same consumed in a 10-minute power walk.

Lower Your Chance Of Injuries

As much as we love a high impact, high intensity exercise routine, it doesn’t come without the risk of injury … unless you’re in the water, that is. Mark drew on this when creating the Poolfit Water Exercise App. “If you have stopped your regular jogging routine, or other workouts because of injury, then there’s good news,” says Mark. “You can run and be athletic again. Water workouts help you safely achieve your health and fitness goals.”

The water’s viscosity provides total body resistance from all angles, making it the ideal exercise equipment. “All movements are resisted in water, which means muscles on every side of the joint are targeted. This improves muscular balance and can reduce chronic pain, while decreasing the risk of injury.”

HIIT In Water Can Help Ward Off Exercise Plateaus

You know the drill … you’ve been following a healthy eating plan and exercising regularly for weeks and the results show it. Then, all of a sudden, you plateau. Your fitness doesn’t seem to be elevating and the scales are staying put. “By taking your HIIT to the pool, you can exercise with all-out intensity, in the joint-friendly environment that water affords, thus helping to break these frustrating workout plateaus,” explains Mark.

Move Better, Feel Better, Live Better

Doing your HIIT workout in water gives you the freedom to move your limbs in multiple directions, thereby improving your range of motion (which translates to being able to move more efficiently during your day-to-day activities too). “You can also exercise longer and with more intensity in the water,” says Mark. “This improves muscular endurance and stamina, which helps them move better, feel better and live better.”