High Intensity Interval Training

High Intensity Interval Training

 

High intensity interval training or HIIT is perfect for those of us who are looking for a quick training session to destroy the last layer of stubborn body fat. It isn’t for the faint of heart but give it full gas and you’’ll get massive results.

 

As the name suggests each session is like supercharged interval training, you train at high intensity for a certain time period before resting and then launching into it again. The mix of high intensity training and rest provides the stimulus for change. Find out more about interval training.

 

The one essential piece of equipment you’ll need is an interval timer of some kind. A stop-watch or clock will suffice but I personally use and highly recommend the Gymboss Interval Timer.

 

Gymboss

Gymboss

 

The Sciencey Bit

 

High intensity interval training combines short anaerobic training periods with rest periods for a total workout time of less than 20 minutes.

 

The anaerobic exercise makes huge demands on the body’s energy systems and not only improves the anaerobic capacity but also the aerobic capacity. Numerous studies have proved that HIIT has similar benefits to much longer steady state training, for example, a study by Gibala et. al in 2006 found that 2.5hrs of low-volume sprint training (similar to HIIT) produced very similar results to 10.5hrs of high-volume endurance training.

 

Many HIIT protocols exist but I get the best results with a 2:1 work to rest ratio. One popular example is the Tabata Protocol that uses 20 seconds of the highest possible intensity you can muster followed by 10 seconds of low intensity recovery, repeated 8 times for a total of 4 minutes.

 

The intense nature of the exercise generates EPOC or excess post-exercise oxygen consumption which aids the body’s adaptation to the exercise. The overall result is an increase in metabolic rate and fat loss.

 

HIIT Workout 1

 

Squat thrusts, spiderman push-ups and dead bugs…. Sounds interesting eh?!

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Okay, let’s rip into it!

 

Cycling Interval Training

 

Here’s some interval sessions for the bike fans.

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Let’s go for a spin!

 

More HIIT workouts coming soon. Like or follow me to stay posted!

If you’d like to find out more about the benefits of interval training click here.

 

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