How would you like to workout for less time but still achieve the same or better results than a longer workout?
If so the answer is HIIT (High Intensity Interval Training). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.
Why is it so important?
Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.
Lastly, doing HIIT (High Intensity Interval Training) can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.
How to do it
I use it while running but you can apply it to all sorts of exercise, biking, stairmaster etc..
Here is the 8 week program that I used to kick start my weight loss. Start each workout with a 3 minute warm-up and finish with a 3 minute cool down.
Week 1-2
Run at 90-100% of your max speed for 30 seconds.
Slow to 60-70% of your max speed for 2 minutes.
4 cycles – Total time including warm up/cool down
16 minutes
Week 3-4
Run at 90-100% for 30 seconds.
Slow to 60-70% for 1 minute.
6 cycles – Total time including warm up/cool down
15 minutes
Week 5-6
Run at 90-100% for 1 minute.
Slow to 60-70% for 1 minute.
6-7 cycles – Total time including warm up/cool down
18-20 minutes
Week 7-8
Run at 90-100% for 1 minute.
Slow to 60-70% for 30 seconds.
8-10 cycles – Total time including warm up/cool down
18 -21 minutes
If you aren’t seeing the kind of results you want with your current low intensity aerobic workouts, try switching them up for some HIIT. I think you will definitely feel and see the difference.
Here are some other great articles on the benefits of performing HIIT.
If you are interested in an intense workout try P90X, The P90X workout is one of the most intense and effective workout plans I have ever seen.
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Great post! I love using hiit to stay lean.
Hiit is just so effective I’m surprised that more people aren’t doing it.
I’m not trying to lose weight but I do wanna keep fit and teach my body to ask for exercise daily. Do you think this method can help me? I don’t really have much time to workout every day. I’d like to do something fast and at full capacity.
I am also a runner and have started Interval Training… I have a few questions. How many days a week do you do HIIT (from Week 1 through Week 8 and beyond)? Is HIIT your entire workout routine or do you combine HIIT with other longer, slower runs?
Thanks!
Tatiana
Tatiana,
I generally do 2 HIIT session per week and 2 longer slower runs as well.
You can do it up to 5 days a week if you like, but I’d recommend you mix in some longer runs too.
So I might do say HIIT on Monday and Thursday and the slower, longer runs on Wednesday and Sunday morning.
I might add an extra HIIT session per week if I’m short on time and can’t get my regular workout in.
If you are really feeling good you can do a warm up run of say 20-30 minutes at a steady pace first and then do the HIIT.
As far as the 8 week plan goes.
It really depends on how comfortable your body feels from week to week as well as your current fitness level. The first 2 weeks might be too easy for you.
I’d recommend 1 session in weeks 1 and 2. Then move to 2 sessions for weeks 3 to 6. After that you should be able to handle 3 sessions a week.
Let the results speak for themselves if it feels to easy up the sessions or even the time and speeds.
If it’s too much to handle back it off a bit and slowly increase.
I hope that answers your questions
I would always mention nutrition even for a second along with this great info.
There are 2 types of people in the Gym:
-People who spend 2 hours in the gym to support their poor diet.
-People who spend 30 minutes in the gym and have a clean diet.
Great information about how to get 6pack abs. Everyone should know that six pack abs are achieved first and foremost with HIIT
Personal Trainer,
I used to be the 2 hour gym guy but that just wore me out. It is much easier to adjust your diet than it is to spend your life in the gym.
HIIT is great along with a training plan that takes advantage of muscle confusion to alleviate and break through those plateaus.
I’ve just started interval training after trying to build up a base level of fitness. WOW – I thought that because of the amount of rest in intervals that I’d never get anywhere, but the intensity is just huge! I did 5×1 minute hill sprints with a 2 minute jog/walk recovery, and I needed every minute of it!
That’s a great routine to gradually start someone on intervals. The challenge with intervals is that it can be very demanding on the body and the newbie may be at risk of injuries. But your gradual intensity increase is great. Like you said, intervals are a phenomenal exercise to lose fat.
Awesome article and definitely the way to go when it comes to weight loss.
I have used HIIT training for awhile now with my Oklahoma City Personal Training clients and have had a blast with it in my boot camps.
Great article!
Trainer Ben
There is no better feeling than finishing an intense HIIT session. I don’t mean straight after, because I am huffing and puffing for a good few mins after I’m done. However, once you settle down, you feel an enormous sence of accomplishment and satisfaction from completing your exercise.
I love the weekly progression you outline here.
I also find that a 1-to-1 intense to rest interval works well (like you mention in weeks 5-6). I will do the 2-to-1 for short periods of time before a vacation or something, because that is rough. Works very well.
Overall this is a great way for a beginner to work up to some intense intervals over time. I can imagine this will work very well.
-George D
Good information about how to get 6pack abs. Everyone should know that a six pack is achieved most efficiently by doing HIIT
I love hit, it really works. And when you have clients that only have 30 minutes to exercise before heading back to the office, it has to be short and intensive to get results.
.-= HIIT Trainer´s last blog ..High Intensity Interval Circuit Training Workout =-.
nice post man. i absolutely LOVE HIIT
HIT to stay lean??? Never !
!
Cardio-Workout is king to lose fat or stay lean!
Just watch at the pro-bodybuilders!!