HIIT: High Intensity Interval Training has been earmarked as one of the fitness trends you shouldn’t ignore in 2014. Although it’s gaining popularity as the most effective way to lose weight, build strength, and stamina – High Intensity Interval Training is not just another fad. Read on to learn why you should start interval training, and check out example workouts & training plans below.
High Intensity Interval Training:
HIIT workouts are structured by high-intensity, maximum effort “work” sets alternated with low-intensity, low-effort “rest” sets. You can make nearly any cardiovascular activity into a HIIT workout: Running, walking, cycling, swimming, rowing, weightlifting, and bodyweight movements can all be structured into a HIIT workout.
Here are a few examples of workouts using high intensity intervals:
Running: Repeat as many times as desired
- Work interval: 50m sprint
- Rest interval: 100m slow jog
Cycling: Repeat 5 times (15 minutes total)
- Work interval: 2 minutes max effort pedaling
- Rest interval: 1 minute easy pedaling
Weightlifting: Repeat 5 times
- Work interval: 10 back squats
- Rest interval: 30 seconds wall-sit
Bodyweight: Repeat 4 times
- Work interval: 25 burpees
- Rest interval: 30 seconds stretching
HIIT Workouts 2014:
While any workout structured around work intervals and rest intervals can be considered high intensity interval training, there are also 3 standard HIIT methods, created by professional trainers.
8 reps of weight training alternated with 1-2 minute high intensity cardio, for 45 minutes maximum.
Example Turbulence Training workouts:
- Sets of 8 back squats x 2 minutes jump rope
- Sets of 8 deadlifts x 1 minute burpees
- Sets of 8 bench presses x 1:30 minutes sprints
Each “set” is 30 seconds long, and consists of 20 seconds work alternated with 10 seconds rest. Repeat sets eight times for a total of four minutes. For Tabata “rest” sets you stop moving completely, unlike the rest sets in other HIIT workouts, which are low-intensity but you continue moving.
Example Tabata workouts:
- 8 sets of jump squats + 8 sets of push ups
- Alternate sets of planks and sit ups, do 16 sets total
- Simply do 8 sets of burpees
90 seconds work alternated with 30 seconds rest, usually used for cardio activities such as running, walking, rowing, swimming, etc. Use maximum effort in the work sets, then 50% effort for the rest sets.
Example Power Interval Workouts:
- 10 minutes (5 sets) of running power intervals
- 4 minutes (2 sets) of jump squat power intervals
- 20 minutes (10 sets) of rowing power intervals