What is it?

HIIT is a form of cardiovascular training where you alternate periods of short intense exercise. HIIT sessions usually run from 4-30 minutes. These high energy workouts provide improved athletic capacity and condition, improved glucose metabolism and fat burning.

What it involves

Once you’ve warmed up you’ll then perform 3-10 repetitions of high intensity training (just like an Energizer bunny) followed by a medium intensity of exercise for recovery and ending with a period of cool down exercise. During the high intensity period you should be working at near maximum intensity.

There is no particular formula for HIIT training. Depending on your level of cardiovascular fitness the medium intensity period can be as slow as walking. A common formula is a 2:1 ratio of work to recovery periods for example 30-40 seconds of hard sprinting alternated with 15-20 seconds of jogging or walking.

Who is it for?

Not for the faint hearted. You need to be able to work at maximum capacity and train at a level where you reach an uncomfortable state.

Benefits

• Fantastic for weight loss
• Your workout isn’t an hour long
• Can perform it anywhere and anytime with the option of using weights or body weight exercise

Example HIIT Training Program 

Tabata

Involves 20 seconds of ultra-intense exercise followed by a 10 second rest, which you repeat 8 times. This equals a total of 4 minutes of performing the same exercise.

You can perform all types of exercises such as skipping, sprinting, burpees, mountain climbers, squats, the list goes on!

Tabata also acts as a great fitness tool by aiming to beat your repetitions each 20 second round.

*This should not replace your workout routine but be something to add in once or twice a week.

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