Tips & Techniques

HIIT (High Intensity Interval Training)

HIIT (High Intensity Interval Training)

Speed up your RESULTS with HIIT

Interval training or more so High Intensity Interval Training (HIIT) is using an exercise program that includes low and high-intensity exercise periods and sometimes broken up with rest periods. The rest period can vary from just a drop off in intensity, say 30% of your maximum to an all out stop. The benefits can be substantial and many, including improved speed, cardiovascular fitness, body shaping and body fat reduction.

Basically any type of exercise movement can be included in an Interval training program from the simple push up to more complicated power movements such as squat, cleans and deadlift.

Many studies from around the world confirm that interval-training programs burn more calories in a shorter period of time, and enhance aerobic capability at a faster rate, when compared with a continuous intensity program.

When your goal is to burn fat, including interval training into you exercise program is a must. Its not only a very effect way to burn body fat and reshape your body but also very time efficient. When using the high intensity interval training or HIIT principal your body keeps on burning calories for hours after you have actually stopped exercising.

When creating interval workouts, focus on including difficult movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set.

There is no limit to the type of exercise which can be included in your HIIT programs.

Workout 1. Treadmill indoor.

This is a great introduction workout to Interval training and can be as easy or as challenging as you make it, and that’s the same with all the workouts, it’s up to you to decide what level you want to go to and what results you want to achieve.

Lets start with1 minute Sprint
 then 90 second Recovery
. Recovery is not rest; it is maintaining a work rate of about 50-60% of the effort for your sprint phase.
Next, 1 minute Sprint at 3% incline with 
90 second Recovery.
Next 1 minute Sprint at 6% incline with 
90 second Recovery
Next 1 minute Sprint at 9% incline
 with 90 second Recovery
Next 1 minute Sprint at 12% incline with 
90 second Recovery.

Repeat three to six times depending on level of conditioning.

Workout 2. Road/Track out door.

One round consists of the following.
Start with 5 minute jogging warm-up.
Then increase speed/intensity until heart rate reaches 85% of peak heart rate.
Now lower intensity to a jog/brisk walk until heart rate reaches 65% of peak heart rate.
Final  jog for a 5 minute cool-down.

Continue these intervals for four to six rounds to start. As your fitness and conditioning improves set a time limit and attempt to achieve a certain goal of intervals by the end of this time. If you don’t have a heart rate monitor, find your pulse and count for six seconds then multiply that number by 10 to estimate your heart rate.

Workout 3. Multi movements Indoor.

Start with Plyo Box jumps (your maximum height), Slam ball (squat to pick up, drive over head, slam to floor, squat to pick up and repeat), Burpee
, Jump/skipping rope, Push ups, Plank/Bridge, Free Squats.

Follow a tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the above exercises. Go through each exercise once before repeating the entire circuit. Rest two minutes before repeating. Aim to complete three rounds of the circuit.

The above are just a few of the endless amount of workouts you can create to challenge yourself and get results fast.

When using the high intensity interval training or HIIT principal it is advisable to have an Interval Training Timer or at least a good stopwatch.

Good luck and good HEALTH.






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