HIIT It!!

What is HIIT?

High intensity interval training (HIIT) is traditionally a cardiovascular based training modality. It involves alternating bouts of brief (approx. 20 sec – 5 min) high intensity exercise with bouts of brief (approx. 10 sec – 10 min) rest or “active rest” during a single training session. HIIT sessions should last anywhere between 10-30 minutes.

HIIT training allows for a shorter single training session, which is popular with those who prefer a shorter workout session. HIIT training can provide comparative results equal to or greater than a more traditional steady state aerobic training.

Benefits?

HIIT training improves cardiovascular endurance, oxygen consumption, overall fitness, and strength (if weights/load is applied and utilized). HIIT training may be modified to fit any fitness level.

HIIT training’s benefits come from its ability to maximize metabolic overload (intensity production of energy) and increase cardiovascular and anaerobic fitness levels.

HIIT style training is most beneficial because it maximizes oxygen consumption. This process is known as excess post-exercise consumption (EPOC). EPOC is the amount of oxygen your body requires to restore itself to its normal resting level of metabolic function (known as homeostasis), which varies according to your level of fitness.

EPOC creates excess calories burn after all exercise or training has ceased.  HIIT (anaerobic) training is the most effective way to stimulate the EPOC effect. Keep in mind that EPOC is influenced by the intensity of a training session not the duration. Read that last sentence again!!!

Designing a HIIT program:

HIIT training may be designed using either cardiovascular or strength training exercises.

Cardio-based

Walking and/or running HIIT programs offer a variety of low impact/high impact options. I am describing walking and running here, but ANY cardio machine/form may be used (rowing, elliptical, cycling).

Programs may be designed using a treadmill or the great outdoors.  A treadmill offers more immediate interval options (incline, speed) versus outdoors; however, it does also present the temptation to lean on the sides of the treadmill. There’s no shame, we’ve all been tempted!!

Keep in mind that if you do use walking and/or running as your HIIT exercise of choice, you may use incline or decline/downhill for the interval proportions instead of (or additionally to) speed.

• Incline (on treadmill or outside)
• Decline (downhill; outside)

Incline targets the posterior chain (hamstrings, glutes), and decline/downhill targets the anterior chain (quadriceps, knee joints).

Make sure if you’re using incline/uphill that you lean forward at the waist. You’ll, of course, do the opposite for decline/downhill. You’ll want to lean back. Make sure you’re careful if you have any pre-existing knee problems. In fact, you may want to avoid declines/downhill training, if you’re worried about your knees.

Strength based

If you hate cardio and want to stick with strength training, there’s a multitude of choices. You can use bodyweight, bands, kettlebells, and/or dumbbells. Make sure you incorporate both upper body, core, and lower body exercises.

Some strength exercises to choose from would be squats, lunges. single-leg deadlift, overhead shoulder press, pushups, chin/pull ups, and planks. Think of how you can modify these traditional exercises to be more plyometric or intense.

Various types and ratios: 1:1, 1:2, 2:1

Aerobic

HIIT workouts can vary in ratio depending on your individual goal. If your goal is to increase aerobic capacity, you want to create a HIIT workout using a 1:1 ratio. This would mean you plan your aerobic interval to be anywhere between 1-5 minutes with a rest/active rest anywhere between 1-5 minutes, depending on your selected aerobic interval time.

An example cardio HIIT program with a 1:1 ratio would be 1-minute rapid walk/run with 1-minute rest or active rest (slower cardio).

This type of HIIT training is designed for maximizing cardiovascular conditioning.

Anaerobic / Metabolic conditioning

If your goal is anaerobic/metabolic conditioning (EPOC), you want to design your program with a 1:2 or 1:3 ratio.

An example of an anaerobic/metabolic conditioning HIIT program would be 15 seconds of interval training (strength/cardio) with 30 seconds of rest/active rest (slower movement), or 30 seconds of interval training with 45 seconds rest/active rest (slower movement).

Tabata style

Another more advance HIIT training, is Tabata-based. This type of training is designed for those advanced, very fit individuals with high levels of cardiovascular threshold who seek to increase their VO2 max. This training incorporates a 2:1 ratio.

An example of this would be 20 second intervals with 10 seconds of rest/active rest done 8 times/rounds. You may increase this by adding 1-2 additional cycles for a total of 16-24 rounds.

Program:

The key to decreasing the work time and increasing rest/active rest is to increase the intensity during the work portion and decrease the heart rate (recovery) during the rest portion. This will allow you to perform at the appropriate level during the work phase.

Ideally, the intensity should be where you can only speak a few words at a time during the work phase. If you can hold a conversation, you need to increase the intensity. I would stress that you should begin ANY of these programs slowly. Know your limits and respect them!

Warm up suggestions: 5-10 minutes

• Jog in place
• Jump rope
• Jumping jacks
• Knee highs (combined with jogging in place)
• Squats, quick
• Foam rolling

*Style your warm-up to the exercises being used during your HIIT training session. Use dynamic version (motion) of your selected exercises.

Cool down suggestions: 5-10 minutes

• Quadriceps stretch
• Standing hamstring stretch
• Figure 4 stretch
• Foam rolling

*Hold each pose for at least 10 sec.

1:1 HIIT Program

This is designed as a “traditional” HIIT program to maximize fat loss, strength, and EPOC.

This program is designed to be modified according to your fitness level and may be done 2-3 times per week. You can use weights or bodyweight for all of these exercises.

Jump squat (10x)

Plank jacks (10x)

Reverse lunge with rotation (10x/5x each side)

Alternating shoulder presses (20x/10x each side)

Burpees with lateral jump (10x/5x each side)

*Rest 1 minute after each round. Repeat an additional 2-3 times, for no more than 4 rounds total. If you’re just starting out, stay with 1-2 rounds total.

Final words:

HIIT training in and of itself is highly beneficial, but to obtain maximal results it must be combined with other healthy behaviors. Some examples are as follows:

• Drink more water
• Move your body daily
• Eat more healthy foods than non-healthy foods
• Decrease stress

Most importantly…ENJOY YOUR HIIT TRAINING!! Tailor your selection of exercises to your personality and goals. We continue behaviors we enjoy, so the enjoyment factor MUST be present! Change things up, if that’s what you like to do or continue to use the same exercises to improve strength and skill with those particular exercises.

Remember HIIT training is very taxing on the body, so limit your HIIT training to 2-3 times per week, with a low to moderate intensity training in-between HIIT sessions.

Caution: if training is too intense, the quit factor increases. Don’t fall into that trap. Decrease intensity temporarily, if necessary, until cardiovascular fitness increases. Listen to your body!

Now go HIIT it!!