Given the popularity of High Intensity Interval Training (HIIT) in recent years, one could assume that this is a relatively new concept, but it is not true. As early as 1912, Finnish runner Hannes Kolehmainen used interval training to prepare for the Olympics. His innovative strategy paid off in the form of three gold values at 5,000m, 10,000m and cross-country events.
Although HIIT is over a century old, people still have difficulty distinguishing what goes beyond "hard work, short breaks." And although this description is not wrong, HIIT has much more to offer. Read on to find out HIIT's benefits and how to tailor it to your goals.
What is HIIT?
While "hard work, short breaks" are the essence of HIIT, there are five main variables that can massively change the nature of your HIIT training. The first two are your work and rest periods. Working for 40 seconds and resting for 20 differs significantly from 40 to 20, with longer work periods generally being better for improving endurance and shorter for performance.
Then there is the intensity of working hours. With HIIT you have to work hard to get the most out of it. In addition, it is important to maintain a constant effort throughout the working phase. This means that it's not just about getting everything done because you can not sustain it throughout your workout.
"You need to know your target heart rate or understand the perception of perceived effort (RPE)," he says Philippe Ndongmo, a personal trainer at the Dolphin Square Fitness Club in London. Count the last of ten and try to keep the effort constant over each interval.
The fourth variable is the kind of calmness you are doing ̵
After all, the total volume is as large as in how many intervals. It's easy to over-work with HIIT, which will not really bring you any benefit, as you can not maintain intensity at the end of the workout. Usually start at a low volume and work as hard as possible. If it feels light, add one or two rounds, but drop the RPE slightly.
That's all. With respect to HIIT, there are no strict rules regarding the type of exercise you perform. It can be done with bodyweight movements, cycling, running or weights, as long as you can do this at high intensity. This makes some disciplines better suited than others. Exercising on an exercise bike is far less dangerous than trying to make heavy barbell squats at a furious pace (please do not make heavy barbell squats at a furious pace.)
You can go through a set of different exercises HIIT session or stay at one or two for all your reps. The latter makes it easy to reach your time goals because you do not have to change your exercise equipment during your rest periods. However, if you do a cycle with different movements, you can target more muscle groups during exercise.
The Benefits of HIIT Workouts
Let's start with the calories you burn, not just during exercise but in the hours afterward. The latter is due to Excessive Oxygen Consumption (EPOC), where the body burns more calories when it returns to normal sleep after exercise and adapts to the exercise you are performing. The EPOC effect increases with the intensity of the exercise you perform, which is why HIIT is such an effective fat burner.
HIIT also increases your VO2 max value, ie the amount of oxygen that your body can use, and is an indicator of cardiovascular disease fitness. Because of this, any running or cycling workout worth its salt is a form of interval training. Increasing your VO2 max is the key to longer harder work. For example, you can get a 5km top performance.
HIIT also offers logistical benefits, since, for example, training requires less time, so you can break it into a lunch break. And though it's a tremendous amount of hard work, HIIT's short, sharp challenge makes sure you never get bored with training.
If you should avoid high-intensity circuit training
If you ever feel tired, HIIT is not the right session. "One common mistake with HIIT is the assumption that it trumps in-patient cardiac output at all times, which is not the case," says David Jordan of Personal Fitness Studio The Fitting Rooms.
"HIIT is very effective because it takes less time and burns calories during recovery, but to take advantage of HIIT you need to use a lot of energy – on days when you feel less than 100% or, more importantly, you are aching from your previous training and at risk of muscle pulling, in-patient cardio is likely to be more effective – and safer. "
After all, it is important to consider how often you "It's true that HIIT can trigger protein synthesis, but it also causes protein breakdown," says Jordan, "making multiple HIIT sessions a week would be catabolic. So if you lose weight overall, part of that loss is muscle mass.
"If muscle building is a goal, proper strength training must still be your primary concern HIIT as a supplement A workout consisting of two weighting sessions and two HIIT sessions a week would keep you slim and at the same time make sure that They should not be overwhelmed. "
Remember: It should be short, intense, and rare, not an everyday effort.Reservation days are important in preventing injury and ensuring that you can actually work with the intensity that is effective Simply put, if you perform four or five HIIT sessions per week, this is probably not a true HIIT and you will probably be hurt.
Types of HIIT Training
Beginner: Timmons Method  Developed by a team from Loughborough University, this is the entry level, doing 20 seconds of total work, followed by two sts active recreation (walking / running) or complete recovery. Repeat this three times and you're done.
Also referred to as "reverse tabata," it doubles the rest and reduces the work intervals to shift the focus to anaerobic fitness. Use it if you are looking for power generation or if you are not fit for full Tabata (see below). Warm up for ten minutes and then do six to eight rounds.
Now things get complicated. In this plan, you will perform five "work blocks" consisting of 30 seconds at 30% intensity, 20 seconds at 60%, and 10 seconds total time. Result? Lots of volume at manageable intensity.
The most famous HIIT protocol is ideal for increasing VO2 max – if you do it right. Twenty seconds of total work, followed by a ten-second pause, repeated eight times, improved stamina by up to 30 minutes of in-patient cardiovascular in a study by the Queen of the University. The key is to keep the intensity high – if you can talk during the session this is wrong.
Seven HIIT Workouts to Try
Kettlebell HIIT Workout for Fat Loss
A Louisiana University study comparing kettlebell swings, cleans and deadlifts with a more traditional sprint training program found that maximum heart rate in the sprints was only slightly higher, while calorie consumption was higher in the bells.
Here is one of our favorite tracks. Leave to rest for 30 seconds, then repeat for three to five turns.
- Alternate swing (30 seconds) Similar to the traditional distraction, but alternating arms at the top of the elevator.
- Clean and jerky (15sec left arm, 15sec right arm) Finish each 15 second workblock by pushing the kettlebell over your head.
- Goblet Squat (30sec) Hold the kettlebell close to your chest and keep your back straight.
HIIT Workout All-Out Exercise
There's a reason many studies start with the exercise bike: all-out pedaling is not too technical, the risk of injury is low, and you can ruin yourself. For "supramaximal" efforts that stimulate every available muscle fiber, cycling is the perfect choice.
Strength and conditioning trainers in the top clubs in the country have a value particularly popular in the Tabata Protocol in improving the fitness level of Premier League footballers in the preseason. It is used up to four times a week and is usually done on an exercise bike. You can get the same rewards by following the plan: 20 seconds sprint cycle; ten second break or slow cycle; Repeat for eight rounds.
HIIT Workout Ropes for a Whole-day Fire
In a study conducted by the College of New Jersey, combat ropes struck 13 other exercises (including burpees) for energy use and produced the highest average heart rate. The protocol: 15 seconds single arm, 15 seconds double arm, 60 seconds pause, repeated eight times.
Burpee HIIT Workout to Improve Stamina
In the same study in New Jersey, Burpees suggested four different bodyweight movements and all free weights work out for VO2. If you have little time and space, use the Wingate protocol: 30 seconds all-out, then four minutes rest, four to six times.
Sprint Workout to Improve Performance
Training "Production Training" improves your ability to work with maximum effort and a short break. They are ultra-short, extremely hard exercise intervals combined with long breaks for a workout that improves your strength. Use them when chasing a 500-meter line or preparing for a boxing match.
Work 15sec Rest 1min 30sec Rounds ] 6
Start with your feet on a pair of towels or valslides in one Pressure position, then bring one knee and then the other as fast as possible to the chest. Think of it as a crawling sprint.
Work 15sec Rest 1min 15sec Laps 6
Holding a light pair of dumbbells at shoulder level or a light dumbbell on the shoulders let yourself crouch down. When you get up, take the weight overhead and lower it directly to the next repetition.
Endurance HIIT Training to Improve 5K Time
Training sessions for "Maintenance Training" use longer working intervals and shorter breaks to increase your body's performance High intensity exercise, both aerobic and anaerobic systems.
1 kettlebell swing
Work 30sec Rest 1min 30sec Laps 6  Using a medium-weight kettlebell, pivot between the legs and then the hips push forward to swing it to eye level and drop it directly into the next iteration.
2 Assault AirBike
Work 15sec Rest 45sec Round 10
The Assault AirBike forces you to cover your entire body for a short, but unpleasant experience to use. Do not have any? A normal exercise bike works too.
HIIT Lean-Lunchtime Workout
If you shorten your breaks and keep your work rate high, you'll burn more calories during and after your workout for maximum fat loss. This session of Ndongmo will take you to your lunch break. Do all three exercises to complete a lap and repeat eight times.
Work 20sek Rest 10sek
Explode from the ground and change the air in each repetition Rest for ten seconds and go Continue with Exercise 2.
2 High Knee
Work 20sec Rest 10sec
Lower your knees and raise your knees as high as possible. Keep the intensity high and steady for ten seconds.
3 Jump squat
Work 20sec Rest 30sec
Drop into a squat and then explode off the ground as gently as possible. Rest for 30 seconds before starting the next round.