What is HIIT?
(HIIT) is an advanced form of interval training and is a form of cardiovascular exercise. We use alternating periods of short intense anaerobic exercise with less-intense recovery periods. Usually HiiT sessions may last anything from 4-30 minutes. The majority of the workouts I provide will be set for a time of about 20 minutes. These form of workouts provide improved fat burning, glucose metabolism and improved athletic capacity.
A HiiT workout consists of a warm up period of exercise, followed by a period of high intensity exercise intervals which are separated by medium intensity exercise for recovery. Finally a HiiT exercise ends with a period of cool down exercise. The high intensity exercise should be done at almost maximum intensity. The medium exercise should be about 50% intensity.
Basic principle of a HiiT Workout:
|Warm up for 3 minutes|
|Exercise as hard and fast as you can for 30 seconds|
|You should feel like you couldn’t possibly go on for another few seconds|
|Recover for 90 seconds, still moving, but at slower pace and decreased resistance|
|Repeat the high-intensity exercise and recovery 7 more times|
|Cool down for a few minutes by dropping the intensity by 50-80%|
(When you’re first starting out, you might only be able to complete two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding repetitions until you’re doing 8 during your 20-minute session)
Due to it being so intense, HiiT should only be done two to three times per week.