HIIT Workouts (High Intensity Interval Training Workouts)


Today I will reveal some more valuable information about HIIT workouts to rid your belly of stubborn fat and reveal a set of sculpted abs.

Firstly, do not confuse HIIT workouts with other types of interval training. High Intensity Interval training is characterized by its short duration and brutal maximal intensity. That’s right, 100%. Yes you may reach a number of repetitions in your workout, but how many times can you replicate 100% effort? There simply is no place for holding back when doing HIIT workouts.

Typical interval training may involve varying intensities throughout your workout. For example, a low intensity jog followed by a 100m sprint at 80% followed by 50% jog followed by a 200m sprint at 75%. Interval workouts can include high intensity for a period of time, followed by low intensity exercise for a period of time. Between bouts of high intensity you can use rest interval which could be a really slow walk or coming to a complete stop. Recovery is vital to continue your high-intensity workloads or your intensity will drop and your workout will start to resemble an aerobic session

HIIT workouts, on the other hand, rarely lasts longer than 20 minutes and is typically a low intensity or complete rest phase alternated with a maximal intensity bout. Can you imagine sprinting all out for 20-30 seconds? That is the kind of maximal effort and duration required of you when doing your HIIT session. However, you must pay close attention to detail when considering your recovery.

Your recovery phase has an equally important impact on your HIIT training. The walking or jogging interval phase of the workout, allows your muscles time to recover and the relation between work and recovery has an effect on your HIIT workouts. For example, 30 seconds of (high-intensity) in relation to an interval recovery of 30 seconds is a ratio of 1:1. 15 seconds of (high-intensity) and 45 seconds (recovery), the ratio is 3:1. The longer your interval recovery is in relation to (high intensity) is the more effort you can exert in the next interval. This increased effort will again result in a stronger HGH release and reduces the risk of over-training. Short recovery in relation to your high intensity, ratio 1:1, can result in lactic acid build up, glycogen depletion, overtraining and injuries.

Always take sufficient rest after HIIT workouts, typically 24-48 hours as it is very taxing on the body. You can also try applying the HIIT principle to a rowing machine, cross-trainer or sprinting on a track!

Source by Sebastian Turrichi