High-Intensity Interval Training

High-intensity interval training, or often known as HIIT, is a form of interval training.  HIIT is a type of cardiovascular exercise that uses alternating periods of short, intense anaerobic exercises with less intense exercises as “recover” periods.  This is usually done for a period of time of anywhere from a few minutes to 30 or 40 minutes.

HIIT can be beneficial in that it allows a person to get in a really good workout that will keep their heart rate up in a short amount of time.  During high intensity you go at it 100% while during lower intensities you will give it around 50% (or even short periods of rest depending on the program).

Here is an example of a workout on the treadmill:

  • Minutes 1-4 (Warm-Up)
    Jog at about 50% effort
  • Minute 5 (Workout Interval 1)
    Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
  • Minute 6 (Workout Interval 2)
    Sprint 30 seconds at maximum effort
    Jog/Walk 30 seconds
  • Minute 7 (Workout Interval 3)
    Sprint 30 seconds at maximum effort
    Jog/Walk 30 seconds
  • Minute 8 (Workout Interval 4)
    Sprint 30 seconds at maximum effort
    Jog/Walk 30 seconds
  • Minutes 9-12 (Cool-Down)
    Jog at about 50% effort

This is an example that consists with rest periods:

  • Plank Jacks
  • Climbers
  • Plank Leg Raises
  • Plank Arm Reaches

20 seconds of each exercise doing as many as you can
10 second rest between each exercise
1 minute rest between each round

These are two simple examples that you can try out.  There are many variations to HIIT.  It can also be done with weights and other equipment.  Be sure that you always warm up well before performing any high-intensity interval training though!