High Intensity Interval Training

Life is busy. Really busy. So quit spending so darn much time at the gym and start spending more quality time doing stuff with your family, friends and yourself! Start doing High Intensity Interval Training (HIIT)

*Check with your doctor before starting any new training protocol.  As always - if it doesn't feel right, it may not be right.  Listen to your body.  Listen to your medical professional.

What is HIIT?

Short bursts of intense work followed by short sessions of active recovery.

Why do HIIT? (It's hard! Seriously? Why do it?!)

  • HIIT is an effective way to boost your body's ability to make and use energy via the anaerobic energy system. Layman's terms: You can push harder, longer without breaking the bank.
  • HIIT is a INCREDIBLY effective fat burning technique. By working to your max and allowing for adequate recovery, your metabolic rate goes up higher than it would than if you - say - walked for 60 minutes.
  • It only takes 20-30 minutes.  Throw in some multi-joint lifts... and you've got a 45 minute workout!  (Which means and extra 45 minutes of sleep... an extra Law an Order Episode... or any other 45 min activity.  Ay-Oh!)

What does it mean for me?

Treadmill, cycle, elliptical, stairmill... pick your poison.  In intervals of 30 seconds to 2 minutes, work to 85% of your RPE (rate of perceived exertion) or MHR (max heart rate), then back off and recover.

Yes.  It's that simple.  No.  It's not easy.

Sample Workout?  Why of course!

*Track or Treadmill (adjust for your needs/equipment and work based on RPE not MPH)

Min 1-2: 3.5 mph Warm Up

Min 3-4: 5.0 mph Jog

Min 5-6: 7.0 mph Sprint

Min 7-8: 6.0 mph Jog

Min 9-10: 8.0 mph Sprint

Min 11-12: 5.0 mph Jog

Min 13-14: 7.0 mph Sprint

Min 15-16: 6.0 mph Jog

Min 17-18: 8.0 mph Sprint

Min 19-20: 5.0 mph Jog

Min 21-22: 7.0 mph Sprint

Min 23-24: 6.0 mph Jog

Min 25-26: 8.0 mph Sprint

Min 27: 6.0 mph Jog

Min 28: 5.0 mph Jog

Min 29: 4.0 mph Walk

Min 30: 3.5 mph Walk

Min 31: 0.0 mph Kneel to Thank god You're Done

Any Other Insanely Effective Interval Methods?

Tabata Workouts @ The Great Fitness Experiment


What's your favorite Interval Workout!?