For those who don’t know what HIIT stands for it’s “High Intensity Interval Training”. Best described, it involves short bouts of intense activity with active recovery periods. But before you begin HIIT Cardio workouts it is best to warm up for about 5 minutes. Once you feel you have warmed up enough then it’s time to begin your HIIT Cardio session.
Here is an example of a high intensity interval training workout session: After a thorough warm-up, sprint for 30 seconds, then rest for 90 seconds (a light jog or brisk walk should do it). Repeat this sequence for the desired number of intervals, usually 6-8 per work out.
This HITT cardio workout example is a great way to get fantastic cardiovascular benefits; including lowering your blood pressure, keeping your cholesterol in check, increasing heart pumping efficiency, burns calories, increases your lung capacity, reduces the risk of heart disease, it reduces stress, makes you feel good, and it helps you sleep better.
High Intensity Interval Training Workouts Are Better
High intensity interval training workouts work better than conventional cardio because your body has a hard time getting used to it. It always keeps your body guessing. You do short-duration, high-intensity work, rest, and then do it again. When you become more conditioned you also increase your overall intensity level, and therefore each cardio session will be unique.
Chart 1.1
|
Work And Rest Duration (Seconds) |
Work And Intensity Ratings (From 1-10) |
|
15 : 45 |
9.5 : 3 |
|
30 : 90 |
9 : 4 |
|
45 : 135 |
8.5 : 5 |
|
60 : 180 |
8 : 5 |
You need to gauge your intensity during both your HITT cardio workouts and the recovery phases for each interval. One way to do this is to use a scale of 1 to 10 to rate how hard you feel you’re working. Working with the assumption that 10 represents your maximal effort. Assume that a “10” is represented by your running from a rabid grizzly, and you’ll have a good comparison point.
(Refer to the Chart 1.1)
|
Mode of Exercise: |
Sprinting or jumping rope |
|
Total Duration: |
15 minutes (5 Full Intervals) |
|
Work-to-Recovery Ratio: |
45 seconds work; 135 seconds recovery |
|
Work and Intensity Ratings: (1-10) |
8.5 : 5 |
The above represent an example of what you may do during a high intensity interval training workout routine. You may pick any form of cardio exercise you would like, although it must meet the intensity required in order to get the most out of your high intensity interval training workouts.
Forms of Cardio you may choose from:
- Running
- Skipping Rope
- High-impact aerobics
- Low-impact aerobics
- High-intensity cycling
- Low-intensity cycling
- Walking
- Speed Walking
- Swimming
- Rowing
- Skating
- Roller Skating
- Skiing
- Gardening
- Tennis
- Martial Arts
- Soccer
- Riding Your Bike
The above are just examples of what high intensity interval training workouts can be. Don’t limit yourself. The more options you have the better.
Always choose something you know you are going to enjoy, and remember to add variety to your routine. The more fun you have, the more you are going to want to do the routine.
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{ 1 comment… read it below or add one }
HIIT is a great cardio workout. The way i do it is the following:
Warmup – 8 Mins.
Run – 45 secs at 10mph
walk – 45 secs at 3 mph
Repeat steps 2 and 3 ( 7 times )
Cool Down – 5 Mins.
I do this workout 3 times a week only, i weight 175 LBS with 12.1% fat, and im 17 years old. The other days i dont do HIIT i just simply lift like i do after the HIIT workout. Is this way of working out for me good? im trying to get rid of all my fat and start serious body building. I lowered my fat from 24.2% to 12.1%. But the last fat is the hardest =/. Please give me a suggestion and facts of my workout. Thank You