High Intensity Interval Training Workout – How To Do It

What Is A High Intensity Interval Workout?
High intensity interval training workouts are a specific way of maximizing your physical training. It's frequently abbreviated HIIT for short. This particular method involves alternating frequent bursts of high intensity physical activity with lower intensity work at regular intervals. The high intensity work is usually aerobic in nature.

The lower intensity work could have all out rest or, as it is more often, just less intestinal exercise. This could be anaerobic work, such as weight lifting or low intensity cardio exercises.

In most cases, the HIIT combo usually refers to any aerobic workout, such as running, treadmill, elliptical, cycling, etc. that includes near-maximum exertion for short durations. It's fairly easy to do this on aerobic equipment.

How Can I Use HIIT?
While many athletes use this type of training to optimize performance, it can also be used in everyday home exercise programs to help burn fat, improve strength, and make relatively quick gains in most exercise programs.

So, how exactly can you work this technique into your own routine? How much and which exercises should you do? These are open questions. Research suggests that a single workout a week will make a noticeable difference in your fitness results. But you are not limited to just one session of HIIT per week.

There really is not one single accepted formula outlining a ratio between high and low intensity resting. There are those that recommend varying the duration of activity and rest. The high-intensity part should be enough to get you out of breath. This is usually 1-4 minutes. And if you're clocking your heart rate, it should be about 80 to 85 percent of your max.

The recovery or low intensity period is generally twice as long, or more, of the high phase. Again, if you are checking your heart rate, the low intensity part should be long enough for your heart rate to return to normal.

A real life example is doing 10 one-minute sprints on a regular stationary bike. Take about 1 minute of rest between sprints. Doing this about 3 times a week improves muscle performance just as well as regular long term cycling.

Why Is HIIT Effective?
Researchers are not sure why HIIT is so effective. But, studies do show that the same muscular adaptations and release of chemicals and enzymes that are produced in regular resistance exercise are produced when you do HIIT. You just do not have to work as long to get them.

There are many ways that you could incorporate a HIIT program into your regular routine. The following are a couple of interval training routines that will get your wheels turning:

High Intensity Interval Workout Method I:

  • 3 – 5 minutes warm-up (light jog, low activity, gradually increasing at the end of the warm up period)
  • 1 minute moderate or high activity followed by 1 minute low intensity (repeat 6-8 times)
  • 3 – 5 minutes cool down (light jog, low activity, gradually decreasing by the end of the cool down period)

High Intensity Interval Workout Method II:

  • 3 – 5 minutes warm-up
  • 45 seconds high, 1 minute low
  • 60 seconds high, 2 minutes low
  • 90 seconds high, 3 minutes low
  • 120 seconds high, 4 minutes low
  • 90 seconds high, 3 minutes low
  • 60 seconds high, 2 minutes low
  • 45 seconds high, 1 minute low
  • 3 – 5 minutes cool-down

HIIT has been shown to give you just as good of a workout in less time. As with any workout routine, everyone has to decide what works best for themselves. If one approach is confusing or complex, take what is working and incorporate it into something that is beneficial to you. By using a high intensity interval training workout anyone can maximize their regular workout routine and improve muscle mass, fat burning, and strengthening.

Source by Bryan W.