Warm up with a quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast as you can for 15 to 20 seconds. Here’s your ideal HIIT treadmill workout. Here, trainer Bobby Maximus strings together four bodyweight movements for one 16-minute Tabata session: squats, lunges, squat holds, and pushups. To save you some math, that's just 4 minutes of work-but the effort makes it worth your while. The extra-intense format consists of 8 rounds of 20 seconds of all-out work, then 10 seconds of rest. There are multiple protocols under the HIIT umbrella, the most popular of which might just be Tabata training. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene: Work periods here are typically larger than rest periods. Make no mistake: True HIIT requires you to be explosive and intense during your work period. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. If you’re completely new to exercise, don't go truly all out all at once. That means working hard, but it doesn’t mean going completely 100 percent with your intensity. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. You can’t coast through your work periods when doing HIIT. The key to making HIIT work: The intensity. work for 15 seconds, rest for 75 seconds).
However you do it, what makes HIIT work is the intensity. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. That's what you're going to learn here, and you'll also walk away with a handful of HIIT workouts for every situation, too.Īgain, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol.
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You need to know how to apply the protocol.
That doesn't stop the sessions from being a top choice for boutique gyms and fitness clubs-HIIT workouts fit a ton of activity into a brief period, which is ideal for consumers looking for the most bang for their buck and trainers and gyms hoping to slot as many sessions into a schedule as possible.īut if you want to do more than just get sweaty, you should have a deeper understanding of exactly what you're doing.įor HIIT to be utilized correctly, your intensity has to be high. The term is bandied about so much that many people who have taken a HIIT class might not totally understand why they're pushing so hard through the stop and start nature of the protocol, either. This intense workout template is popular enough that it's become shorthand for just about any type of boutique fitness class that features multiple exercises, different stations, and plenty of sweat. Depending on the specific protocol, each session consists of multiple rounds designed to ramp up your heart rate, essentially serving as a cardio option for exercisers who'd rather stay away from the more plodding steady state methods like treadmills, stationary bikes, or jogging outdoors. HIIT stands for High Intensity Interval Training, a style of workout that requires participants to perform exercises with as much effort as possible for short bursts, then rest for quick recovery periods. If you've been inside of a gym or even barely adjacent to the fitness industry at any point during the last decade, there's one four-letter acronym you've definitely seen-or even more likely heard, extolled breathlessly by super-fit, group fitness trainer types: HIIT.
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