HIIT (High Intensity Interval Training)
Are you bored with your current training plan?
Do you need to shake things up a bit?
Do you spend ages on the treadmill/rower/ cross trainer and not get results?
Are you short on time and struggle to fit training in?
If you have answered yes to any of those questions then read on.
High Intensity Interval Training (HIIT) is a form of cardio that alternates between high intensity and low intensity. It can be done in the gym either on the treadmill, rowing machine, bike or cross trainer, or you can take it outdoors and apply the principle to running.
HIIT sessions should be short in time, no more than 20 to 30 minutes. So no more excuses of “I don’t have time to train”. If you are new to it just start with 20 minutes and build up the session time.
Always start with a warm up. And a good tip, have a towel and some water to hand, you are going to need it!
To start with keep the intervals short, i.e. 15-second sprints followed by a 30 second rest. Keep repeating this until you have worked for you’re given time, then cool down and do some stretching.
Once you get used to it you can increase the intervals to 30-second sprints and 30 second rest.
You should be working to your maximum intensity. Each sprint should push you to the limit of your capability. You can recover after each sprint. By the end of the session you should feel like you have no more to give. However, if you are just starting out with HIIT then start slowly and build up.
You can gradually increase the intensity by putting the incline of the treadmill up, turning up the resistance on the bike and rower or using a hill if you are outdoors.
Next time you come into Pulse Fitness why not give it a go. Here is a simple HIIT session to get you started.
Minutes 0 – 5 WARM UP WITH A POWER WALK
Minutes 5 – 20 15 SECOND SPRINTS @ SPEED 13km/hr / 30 SECOND REST TO SIDE
Minutes 20 – 25 COOL DOWN WITH A GENTLE WALK
If this feels too easy for you or even too difficult (be honest with yourself) then increase or decrease the intensity to suit.