HIIT – Work to Rest Ratio For Fat Burning and Cardio Conditioning


When it comes to High Intensity Interval Training, or HIIT, what is the best workout and rest combinations?

“Work to rest ratio” simply means the amount of time you spend sprinting versus the recovery period in your high intensity interval training workout.

For example, for easy math, consider an interval to be 1 minute in length. If you sprint for 15 seconds and then rest or jog for 45 seconds that is a work to rest ratio of 1: 3. Increase the sprint to 20 seconds and decrease the rest to 40 seconds and the work to rest ratio is on 1: 2.

Typically in the work to rest ratio, the recovery period is longer than the sprint period.

More important than the length of time of the interval, and even more important than the ratio, is the repetition. You must keep your intensity level at, or very near, maximum for the entire sprint portion, and you must repeat the intervals 5-15 times during the workout.

Start with a 15-20 minute workout. Sandwich the intervals between a warm-up and cool-down period. The interviews can be 1 minute in length at a ratio of 1: 3. Adjust the length of the interval so that you can get at least 5 intervals in.

You should be wiped out at the end of this short workout. If the exercise was too easy then add more intervals. If that is still too easy, then lengthen the time you spend sprinting-either maintaining the 1: 3 ratio or dropping it to 1: 2.

By adding in just 3 HIIT workouts to your workout routine every week you will see dramatic improvement in your cardio-vascular condition and decrease in your fat level.


Source by Chris Cannon