High Intensity Interval Training (HIIT)
Written by Sam · Filed Under Workouts & Training 10,473 views
High Intensity Interval Training (HIIT)
I thought it was time to write an article about taking your interval training to the next level. You may have already heard about HIIT training but not known what it was about. HIIT stands for High Intensity Interval Training and is a killer form of cardio used by people who want to burn fat quickly with really intense workouts.
In other words, if you are just starting out this is not the right type of training for you. This is the kind of training that can make inexperienced people get nauseous and very light-headed so be warned! I would recommend this only to athletes and really fit individuals who have been training consistently for at least 6 months in a row.
With all that said let’s look at an example of HIIT and what it consists…
HIIT Example – Jogging/Sprinting Intervals:
Total time = 20 minutes
8 minute warm up jog so you break a sweat (6.0 mph on a treadmill)
30 second sprint at your maximal effort (9-10 mph on a treadmill)
30 second quick paced jog (7 mph)
The above two 30 second intervals are cycled 7-8 times until you get to the 15 or 16 minute mark
4-5minutes cool down jog (5.0 mph on treadmill)
This doesn’t seem like much time does it? Well the intensity of this is so high that you will without a doubt be completely exhausted and wheezing by the 15 minute mark. If you’re one to measure the intensity by use of your heart rate, the sprints should get you into the 80% max HR territory.
This example of High Intensity Interval Training can be applied to almost any activity (some examples: cycling, rowing, rollerblading, swimming, jumping rope). With that said, sprinting is absolutely the most efficient way of burning fat because all the muscles in your body are being used and you will be firing up your metabolism for several hours after you have finished your workout! Pretty sweet hey?
Precautions when training with HIIT:
The number one precaution is to make sure that you are eating healthy and that you have had 2-3 cups of water an hour before this kind of training. Also, you want to make sure you are getting adequate protein and carbs at least an hour before and after your workout as well.
A great ratio to consider is 2:1 carbs to protein. The best carbs to consider include: bananas, mangos, carrots, yams, sweet potatoes, whole grains, and brown rice. Some smart protein sources include: lean meats (such as chicken breast, fish, prawns/shrimp, extra lean beef), beans/legumes, dairy products (low fat milk, yogurt, cottage cheese), and of course whey protein powder and hemp protein.
The second precaution is that you should never do two days of High Intensity Interval Training in a row. This kind of training puts a great amount of stress on your muscles, joints, and bones and a minimum of 24 hours is required to allow your body to recover. Be smart and make sure you get adequate sleep or you may be compromising the integrity of your immune system
A third precaution is that if you ever feel light-headed or have any kind of trouble breathing make sure to stop or at least take it down a notch. Many times light-headedness means that your diet before this training was inadequate with carbohydrates and electrolytes (salt, potassium), so try adjusting this the next day and see how it affects your training. Furthermore, drinks such as Gatorade are also a good idea to make sure your electrolyte levels are balanced.
Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
Glutamine for immunity and muscle recovery (Try this: Higher Power Micronized Glutamine)
Whey protein for muscle tissue development (Try this: Nature’s Best Zero Carb Isopure)
Conclusion:
Once again, unless you have been training consecutively and consistently for at least 6 months don’t jump into this kind of training as it could lead to health problems and injuries. A good strength training routine to increase the strength of your muscles and joints is preferable for several weeks before you get into HIIT (for workout routines check out my articles Workout Routines for Men, & Workout Routines for Women).
Your comments are always appreciated, let me know if you’ve tried HIIT and what kind of results you have gotten…
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I love doing HIIT. I don’t like spending long periods of time on the treadmill, plus I find this helps to burn fat without eating away at muscle. I was doing 1 min high and 1 min low, but I tried the 30s/30s one you described today. Really great
Fantastic! Really great to hear that Aaron! I am definitely in the same boat as well, I really don’t like spending long periods on treadmill or elliptical. Would rather go really intense for a shorter period of time and I’ve found the results are even better.
I’m not quite up to this level yet but I love interval training. I do something similar to this but it’s modified for my level. My best weight loss and endurance results are with interval training! It definitely wears you out FAST.
i did this the past two days and love ittt
normally i spend an hour doing cardio…but you are saying that doing 30 min of this high interval training will be more benificial to fat burning, am I right??
Also, I don’t know what to do on the days that I’m not doing this high interval training..because I read that you should not do it two days in a row. Any cardio reccomendations on days that I don’t do this?
Thanks so much!
That’s right Hannah, much more effective at helping you burn fat when you are doing high intensity training.
On the days between you can do any activity that gets you a light sweat, like brisk walking, biking, rollerblading, jumping rope, yoga or swimming to name a few.
Let us know how you progress!
I walk 2min at 4mph with the tilt on 4.5 then I jog 8 min at 6mph. I run at 8mph for 2min then jog at 6.5 for 3min .I run at 8mph for 2min jog at 6.5 run at 8mph for 2min then jog for 3min wich brings me to 25min on the treadmill then I cool down for 5min on 6mph then cool down again at 4mph with the tilt on 2.0 for like 3min totall is around 35min on the Treadmill i burn over 500 calories and do alil over 3miles is this a good cardio routine sounds confusing i know lol…thank you Sam
Hey Sam,
as a beginer (I haven’t excerside very consistently lately) how should my workout be so that I can build up to this workout.
Simple! Just increase your speed a little each time you workout, your body will tell you when it’s time to slow down so just challenge yourself as much as you can!
Hi Sam, ive been doing HIIT for a couple weeks now by sprinting/jogging at the park but ive been doing it slightly differently to the routine you set out. As opposed to sprinting for a certain amount of time ive been sprinting for half a lap around a football field, then jogging the second half and repeating this for 8-10 sets. Is this method as effective?
Absolutely Daniel, great job taking the same model and applying it on the field. Let us know how it goes!
Hi Sam!
I have been working out for more than 5 years (weight training) and had amazing abs (waist – 28 inches) then, but now, after working in the nights and not maintaining a good diet, my waist size has increased to 32 inches. Would appreciate if you can provide me with a good diet and also the exact time to eat, so that I can get back the waist size I had before. I have started jogging for just a kilometer and back to working during the day.
PS: I am a vegetarian
Please also suggest me few exercises and routines to reduce the fat which has been accumulated in my waist and sides.
Thanks in advance!
Hi Mukund, you should try and eat almost every 2 hrs…I like to have 5 meals with healthy snacks like whey protein smoothie drinks. Try reading high intensity interval training and oblique exercises . I will also be offering an online course with coaching in the next month or two so stay tuned if you would like to have more specific plans made for you personally.
Hi again Sam! Thanks a ton for the prompt response! I also have excess fat on the sides, hips (on the rear side) and also obliques. Please suggest me good workouts to reduce them and I am guessing that the diet will remain the same. Please advise. Thanks in advance!
Hello Sam,
I want to have 6 pac abs and some muscle(lean with some good abs and muscle). I’m 5′7″ and 135lbs. I haven’t been through any weight training program or any such exercises which would have helped me in gaining 6 pac abs or put on some muscle. Could you suggest me some training and diet programs which would help me in getting a 6 pac ab with some muscle. Your help would be greatly appreciated.
Hi Mukund – my article on oblique exercises is what will help you most with the sides, and try barbell squats for your hips – http://weightlossandtraining.com/oblique-exercises & http://weightlossandtraining.com/exercise-of-the-week-barbell-squats
Hi Harsha, I recently wrote an article on 6 pack abs checklist, this will answer your question in detail. – http://weightlossandtraining.com/6-pack-abs-checklist
Sam,
Are skimmed milk & toned milk one and the same ? If not, which of them is better to consume and fat free (low fat ) ?
Go for skim milk which is fat free…from what I researched it seems like Toned milk is dried skim milk added to a high fat milk.