Hopefully after reading the first blog regarding interval training, some of you were inspired to try and incorporate HIIT into your workouts in some way, shape, or form. I know that without much information it can be difficult to implement new techniques into a workout, so here is a detailed explanation of the most common forms of HIIT workouts.
- 30 Second HIIT - “The 30 Second HIIT workout is the ideal place to start with Interval training. If you are aiming at training above your lactate threshold you need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning.” - Elite Fitness During the 30 Second HIIT, the work period is only thirty seconds. If you are having a hard time getting to the point where you feel like your muscles are burning, you need to pick up the intensity and try to make it through the remainder of your sets.
Beginners: 6-8 sets 30 second intervals with 90 seconds rest total workout 15 minutes
Intermediate: 8-10 sets 30 second intervals with 60 seconds rest total workout 15 minutes. (If you are going all out and still having a hard time feeling a burn with 90 seconds rest, it is probably best to move into the intermediate range.)
Advanced: 10-12 sets 30 second intervals with 30 seconds rest total workout 15 minutes. (When the intermediate intervals become easier, it is most likely best to move into the advanced range.)
- 60 Second HIIT - “The 60 second intervals completely exhaust your muscles of their stored energy, this energy will take 24hr to 48 hrs to replenish. This HIIT training is superb for immediate fat burning and weight loss.” - Elite Fitness The difference between the 30 second HIIT and the 60 second HIIT is the length of time you have to work at a high level. It is best to begin the 60 second HIIT after a few weeks of 30 second HIIT.
Beginners: 6-8 sets 60 second intervals with 120 seconds rest total workout 22 minutes
Intermediate: 8-10 sets 60 second intervals with 90 seconds rest total workout 22 minutes. (If you are going all out and still having a hard time feeling a burn with 120 seconds rest, it is probably best to move into the intermediate range.)
Advanced: 10-12 sets 60 second intervals with 60 seconds rest total workout 22 minutes. (When the intermediate intervals become easier, it is most likely best to move into the advanced range.)
- Tabata Training - “Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes, but those four minutes produce remarkable effects.” - Dr. Izumi Tabata
Dr. Tabata came up with this technique of HIIT at the National Institute of Fitness and Sports in Tokyo. What he discovered is that the interval training burns more fat than aerobic training and builds as much muscular endurance as 45 minutes of normal cardio. The most important thing to remember is that Tabata training is EXTREMELY intense despite only lasting 4 minutes. It is very important to warm up before training with this method. If you are going to use weights, it is best to go lighter and be able to finish than going too heavy and ending up on the floor.
Tabata intervals are 20 seconds hard and 10 seconds rest for 8 sets.
Tabata intervals can be difficult to track, so it is best to do them with a partner or use a timer that is specifically made for Tabata training. You also want to focus specifically on larger muscle groups, you will see little results if you are focusing on smaller muscle groups. Finally, this type of training is not to be done every day. “If you can do this every day, you’re doing it wrong.”
- Body For Life HIIT - “The Body for life HIIT Training routine comes from a workout made famous by Bill Phillips. The Body for life HIIT training routine has four sets of increasing intervals. Each of these intervals is 1 minute long. Each set is four minutes long.” - Elite Fitness
I had never heard of this type of training referred to as Body For Life HIIT, but I have done it several times in the gym and gotten a great workout from it. It starts at a level 6 (fast jog), after one minute you increase to level 7, after a minute you increase to level 8, and finally after a minute you increase to level 9. After a minute at level 9 you return back to level 6. The final set starts the same as the first 3, but your last interval is at a level 10. If you are doing this on a treadmill you can you the speeds to set your levels. Just remember to adjust the speed according to your ability and wear the safety lanyard in case you cannot keep up with the belt.
Hopefully, with this information you will be able to make your workout shorter and much more effective. I know that I am noticing far greater results in the gym with both strength and endurance after implementing HIIT into my workouts. The biggest benefit is no longer being in the gym for over an hour. Remember, it is very important to warm up before any of these workouts. Also keep in mind the other suggestions from the previous interval training blog.
