Find out what it is, how to do it and the benefits of HIIT training

Fed up with long and boring cardio workouts?

Then HIIT is the solution.

HIIT stands for High Intensity Interval Training, that is, high-intensity interval training.

It is a type of cardio training, which mixes periods of very intense activity with slow periods and recovery.

It is a short training session, usually between 5-30 minutes per session, however, it is quite exhausting.

Benefits of HIIT training

• Increased metabolism
• Fat Burning
• Better physical condition

How is it done?

There are several HIIT training protocols, which can be applied to different types of activities, but let's take an example with street running for now.

• 10 minutes of low-intensity running as a warm-up
• 30 Second sprint run
• 30 seconds low intensity run/fast walking
• 30 Second sprint run
• 30 seconds low intensity run/fast walking
• 30 Second sprint run
• 5 minutes of slow running/fast walking

This would be a HIIT workout with 3 reps.

Confused?

Continue reading.

HIIT rules

First of all, periods of high intensity/sprint are always at maximum speed, or practically maximum.

Get ready for that.

Afterwards, there is no pre-determined time, either for periods of high intensity or low intensity.

The most common methods are 2:1 or 1:1.

In practice, in the case of 1:1, it would be for every second in a sprint, corresponding to 1 second of low intensity.

For example, 30 seconds sprint and 30 seconds walk.

Each sprint counts as one repetition, that is, if you did 3 sprints during a workout, it would correspond to 3 repetitions.

Although there is no pre-determined number of repetitions for this type of training, do at least three repetitions.

If your physical condition is not the best, start by doing a period of low sprint and a period of greater low intensity, for example 10 seconds of sprint with 30 seconds of low intensity.

If you are in shape, you can start by doing 30 seconds of sprinting with 20 seconds of low intensity with 5 or 6 repetitions.

Final notes

Above all, adapt the exercise to your physical condition at an early stage.

Although the ideal is street running, you can apply this protocol to running on the treadmill, cycling, elliptical, etc.

Be careful when combining HIIT with your weight training.

Although it is a cardio workout, it is exhausting both muscularly and mentally.

If you have any questions, use the comments area below.