This HIIT (High Intensity Interval Training) workout consists of four exercises each done for 45 seconds of full intensity and 30 seconds of the same exercise at a slow pace, with no rest. High intensity interval training (HIIT) is a form of exercise characterized by periods of hard work followed by brief periods of recovery or rest. You can perform HIIT using gym equipment, various cardio formats, and weighted or bodyweight exercises.
In the gym, you can use a treadmill, elliptical, row machine, stationary bike, stepmill, stairmaster, free weights, etc. Before completing these interval training workouts, be sure to complete a 5-10 minute warm-up. The tabata protocol is a workout method where you perform 20 seconds of intense work followed by 10 seconds of rest for a total of 8 cycles. In Swedish, Fartlek means “speed play.” This form of training combines steady state (continuous) training with speed intervals in an unstructured format that strengthens both the aerobic and anaerobic energy systems. Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes at the end. The walking back sprint is probably one of the most straight-forward and easy to incorporate variations of HIIT (particularly if you have a running track nearby, although a track is not necessary).
In a combination interval, you alternate between a high-rep strength exercise and an anaerobic cardio interval. Complete 15 dumbbell walking lunges on each leg (30 lunges total) followed immediately by a 30s hill sprint on a treadmill.
This workout works by choosing a specific amount of time – 2 minutes – then dropping the amount of exercising required by 30 seconds on subsequent sets.
See if you can match the number of revolutions you get in the second round as you did in the first. Swimming is an excellent full body exercise that is low impact, but it can be made high intensity.
What you’ll notice by your last set is your leg muscles should feel like they are on fire, in a good way. You can create a limitless variety of interval training workouts by adjusting the time, weight, and distance of the intervals you are completing to constantly challenge your body. As your fitness improves, you’ll be able to sprint for a longer period of time and recover faster. As you get stronger and faster, adding weight to an exercise will enable you to continue challenging yourself and improve. Gradually increasing the distance of your sprint is another way to keep your workouts challenging.
Interval training workouts are a valuable training format that can help you overcome a plateau, decrease your body fat percentage, and increase your fitness.


At the end of this, you will have another 10-20 secs of rest before you start running again.
May your goal be to build stamina or endurance or to simply burn that last bit of fat, which never seems to go away, I will say this HIIT will do it. And above all, the kind of feeling it gives to my mind, when I complete it, is better than anything. But we play for between 1-2 hours each session, it seems to go against the idea that it should be done in less time for a HIIT workout. Hi, I really appreciate the time and effort you put in writing these really helpful articles.
Over a month ago I started facing a weight loss plateau that seemed like it would never go away, I tried very hard to break it but my steady state cardio wasn’t that effective, even though I used to jog for 35 minutes for 3 times a week there was no results! I use an elliptical machine , without the bars and at a high resistance setting for interval training, however my machine had to go in for a service and what I found as a simple, highly effective replacement was plastic two step ladder, the ones you often see in pharmacy dispensaries etc which staff use to reach shelves lightly out of reach.
I am not very keen on jogging and running- What about interval training on the rowing machine? Absolutely, you can choose many different modes of activity for interval training, with the rowing machine being a particularly challenging and effective way to complete interval training.
This form of exercise is a highly efficient means of improving your fitness level and burning body fat. Your warm-up should consist of some dynamic stretching, light movement in your exercise of choice (if you plan to do sprints, jog for a bit beforehand.
If you jump straight into intervals without warming up, you put yourself at a greater risk of injury. While the entire workout lasts only 4 minutes, by the end, you should feel like you can’t and don’t want to complete another interval.
Make sure to have adequate resistance on your bike before you start sprinting so your legs don’t spin out of control.
The amount of time given for rest matches the amount of time spent exercising, so it’s a 1:1 work-to-rest ratio. Given you are timing yourself, you can watch a clock on the wall, or use a countdown timer on a watch, or stopwatch. While many swimmers will do 60 laps at a snails pace, you can opt for cranking up the intensity to get a much better workout in much less time. If you want to take this workout up another notch, consider using a weighted vest, or holding dumbbells at your sides…but this tough!
If you start out with 30s sprints on a treadmill, after a few weeks increase the duration of your interval to 45s, and then 60s.
If you start with 50m sprints, gradually increase your distance to 100m, then 200m, and eventually 400m.


Make sure you give your body enough time, about 2-4 weeks or more, to adapt to your intervals before making them more challenging. Allow me to brief an HIIT that I do, which has brought incredible results for me, in the last two years. I’d love to understand more about the theory (or the proven results) of the sprint fartlek workout for example (probably the main one I would do).
I lost 14 kgs of fat and gained muscle… So i am now going to focus more on muscle gaining. If you step up to the higher step for 30seconds and then do the lower step as a light workout, you get an incredible, leg burning workout. You can invest in some basic equipment or just rely on your bodyweight and a few simple forms of cardio.
If you’re swimming or biking, start easy before amping up the intensity), and complete a few accelerations where you gradually build your speed to a sprint over your chosen distance. Once you’re warm and have properly prepared yourself for some speed work, choose one of the following interval workouts and challenge yourself.
If this plyometrics workout is too difficult for you, consider doing it with assistance while holding on to a solid object like a bar, or TRX. Another option is, if you’re doing combination intervals, you can increase the weights you use during the high-rep strength exercise.
I always thought HIIT was a great way to work out, but do you suggest doing it in conjunction the resistance training? Right now, after one week if doing HIIT and some strength training I was able to break my weight loss plateau and lose 3 pounds!
It’s because your body primarily uses sugar (glucose) during the intense exercise bout and uses stored body fat during the recovery phase as well as post-exercise (See: Afterburn Effect). It’s better to start out a little easier to let your body acclimate to a new stress than to overload your body from the very beginning. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate.
I now use a 4 day split program, the day other 3 days i use for rest and cycling… Thanks in advance.



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