HIIT

 

What is HIIT?

High-intensity interval training (HIIT) is a form of exercise in which you alternate between very intense anaerobic periods and slower recovery periods for a shorter, more efficient workout. The high intensity intervals should be performed at near maximum effort and the recovery intervals should be done at about 50%.

What are the benefits of HIIT?

- It gets you fitter in less time

- It makes you smarter

- It supercharges your metabolism

Who should do HIIT?

Men who are in good health and exercise on a regular basis. Beginners, or those who have taken a break from the gym for a while, shouldn’t attempt any HIIT sessions before they have a good base level of fitness.

How much HIIT should I do a week?

One of the most common mistakes is presuming more is better. Given the intense nature of interval training, you should do no more than three sessions of HIIT a week.



These HIIT routines to raise your heart rate and lower your body fat

1. HIIT the treadmill

• i. Warm up for three minutes at 75% of your 5k pace (10kph should be fine).
• ii. At minute three increase the gradient to 10%.
• iii. Continue running for 30 seconds then straddle the treadmill (jump off the belt).
• iv. Rest for 30 seconds while you increase the speed by 5kph
• v. Jump back on for another 30-second sprint
• vi. Repeat this process until you can no longer complete the 30-second set.
• vii. Allow three minutes' recovery and repeat for desired number of sets (beginners: one, advanced: three).

2. HIIT the bike

• i. Cycle at a low resistance for a three-minute warm up at 70-80rpm.
• ii. At minute three, increase rpm to above 90.
• iii. Every 30 seconds increase the resistance by one level and maintain an rpm above 90.
• iv. Continue until you can no longer hold the rpm above 90.
• v. Allow three minutes recovery and repeat for desired number of sets (beginners: one, advanced: three).

3. HIIT the rowing machine

• i. Row at a comfortable pace for a three-minute warm up.
• ii. Set the screen to display calories.
• iii. At the end of the third minute explode into maximum effort with the aim of burning as many calories as possible in 60 seconds.
• iv. Ease off for 60 seconds. Then complete another 60-second set.
• v. Continue for desired number of sets (beginners: three, advanced: 10).