High Intensity Interval Training (HIIT)
October 17, 2007 10:58 pm ExerciseHow would you like to workout for less time but still achieve the same or better results than a longer workout?
If so the answer is HIIT (High Intensity Interval Training). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.
Why is it so important?
Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.
Lastly, doing HIIT (High Intensity Interval Training) can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.
How to do it
I use it while running but you can apply it to all sorts of exercise, biking, stairmaster etc..
Here is the 8 week program that I used to kick start my weight loss. Start each workout with a 3 minute warm-up and finish with a 3 minute cool down.
Week 1-2
Run at 90-100% of your max speed for 30 seconds.
Slow to 60-70% of your max speed for 2 minutes.
4 cycles – Total time including warm up/cool down
16 minutes
Week 3-4
Run at 90-100% for 30 seconds.
Slow to 60-70% for 1 minute.
6 cycles – Total time including warm up/cool down
15 minutes
Week 5-6
Run at 90-100% for 1 minute.
Slow to 60-70% for 1 minute.
6-7 cycles – Total time including warm up/cool down
18-20 minutes
Week 7-8
Run at 90-100% for 1 minute.
Slow to 60-70% for 30 seconds.
8-10 cycles – Total time including warm up/cool down
18 -21 minutes
If you aren’t seeing the kind of results you want with your current low intensity aerobic workouts, try switching them up for some HIIT. I think you will definitely feel and see the difference.
Here are some other great articles on the benefits of performing HIIT.
February 11th, 2008 at 4:07 pm
Great post! I love using hiit to stay lean.
February 18th, 2008 at 12:39 am
Hiit is just so effective I’m surprised that more people aren’t doing it.
April 8th, 2008 at 4:05 pm
I’m not trying to lose weight but I do wanna keep fit and teach my body to ask for exercise daily. Do you think this method can help me? I don’t really have much time to workout every day. I’d like to do something fast and at full capacity.
July 9th, 2008 at 11:34 pm
I am also a runner and have started Interval Training… I have a few questions. How many days a week do you do HIIT (from Week 1 through Week 8 and beyond)? Is HIIT your entire workout routine or do you combine HIIT with other longer, slower runs?
Thanks!
Tatiana
July 10th, 2008 at 11:49 pm
Tatiana,
I generally do 2 HIIT session per week and 2 longer slower runs as well.
You can do it up to 5 days a week if you like, but I’d recommend you mix in some longer runs too.
So I might do say HIIT on Monday and Thursday and the slower, longer runs on Wednesday and Sunday morning.
I might add an extra HIIT session per week if I’m short on time and can’t get my regular workout in.
If you are really feeling good you can do a warm up run of say 20-30 minutes at a steady pace first and then do the HIIT.
As far as the 8 week plan goes.
It really depends on how comfortable your body feels from week to week as well as your current fitness level. The first 2 weeks might be too easy for you.
I’d recommend 1 session in weeks 1 and 2. Then move to 2 sessions for weeks 3 to 6. After that you should be able to handle 3 sessions a week.
Let the results speak for themselves if it feels to easy up the sessions or even the time and speeds.
If it’s too much to handle back it off a bit and slowly increase.
I hope that answers your questions
July 22nd, 2008 at 3:03 am
I would always mention nutrition even for a second along with this great info.
There are 2 types of people in the Gym:
-People who spend 2 hours in the gym to support their poor diet.
-People who spend 30 minutes in the gym and have a clean diet.
July 22nd, 2008 at 3:04 am
Great information about how to get 6pack abs. Everyone should know that six pack abs are achieved first and foremost with HIIT