Intermittent exercise is the newest fitness trend on the block; here’s why you need to try it

Neha Gill, Senior Physiotherapist at Cloudnine Group of Hospitals, Chandigarh and Panchkula, explains why intermittent exercise is gaining popularity and how it could become your next fitness staple.

What is intermittent exercise?

Often associated with High-Intensity Interval Training (HIIT), intermittent exercise involves alternating between bursts of high-intensity activity and periods of rest or low-intensity movement.

For instance, Gill said a typical session might include:

1. Warm-up: 5 minutes of light activity (e.g., walking or gentle cycling).
2. High-intensity phase: 30 seconds of sprinting or jumping jacks at maximum effort.
3. Low-intensity/rest phase: 1 minute of slow jogging or walking.
4. Repeat: The cycle is repeated for 15–30 minutes, tailored to your fitness level.
5. Cool-down: 5 minutes of stretching or light walking.

The beauty of intermittent exercise lies in its adaptability—you can customise it for running, cycling, strength training, or even bodyweight exercises, making it accessible and effective for various fitness goals.

Often associated with High-Intensity Interval Training (HIIT), intermittent exercise involves alternating between bursts of high-intensity activity and periods of rest or low-intensity movement (Source: Freepik)

Why should you try intermittent exercise?

Gill highlights several compelling benefits of incorporating intermittent exercise into your routine:

1. Improved Cardiovascular Health
   Intermittent exercise enhances heart efficiency, lowers blood pressure, and boosts circulation. Alternating intense bursts with recovery trains the heart to perform better under stress.
2. Fat Loss and Weight Management
   The short, intense bursts burn calories quickly, while the afterburn effect (elevated calorie burn post-workout) accelerates fat loss and aids weight management.
3. Boosted Metabolism
   Alternating intensity levels trigger metabolic acceleration, improving calorie burning, digestion, and muscle tone.
4. Muscle Strength and Endurance
   Combining cardio and resistance in routines builds lean muscle mass and increases endurance, making intermittent exercise a comprehensive fitness strategy.
5. Time-Efficiency
   With busy lifestyles, fitting in a high-impact, results-driven workout in 20 minutes is a game-changer.
6. Enhanced Mental Resilience
   Pushing through high-intensity intervals builds mental toughness, motivation, and a sense of accomplishment.

Who should avoid it?

Despite its many benefits, intermittent exercise isn’t for everyone. Gill advises caution for:

• Those with heart conditions: Rapid heart rate changes may strain the cardiovascular system.
• Individuals with joint issues or injuries: High-impact movements could exacerbate pain. Low-impact options like swimming might be safer.
• Pregnant or postpartum individuals: High-intensity exercise can pose risks during pregnancy and postpartum recovery.
• Beginners: Starting with moderate workouts before transitioning to high-intensity intervals is crucial.

Here are some key tips Gill suggested keeping in mind 

1. Warm-Up and Cool-Down
   Proper preparation and recovery are essential to prevent injury and minimise soreness.
2. Focus on Form
   Correct posture and technique are non-negotiable, especially for high-impact moves.
3. Listen to Your Body
   Discomfort is expected, but pain, dizziness, or shortness of breath are warning signs to stop immediately.
4. Prioritise Rest
   Rest periods are as critical as active intervals to allow recovery and prevent burnout.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.