HIIT training, what it is and how to do it

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

Fed up with lengthy and boring cardio workouts?

So 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 and recovery periods.

It is a short training session, usually between 5-30 minutes per session, however, 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 start with street racing.

  • 10 minutes of low intensity running as warm-up
  • 30 seconds sprint race
  • 30 seconds low intensity running / fast walking
  • 30 seconds sprint race
  • 30 seconds low intensity running / fast walking
  • 30 seconds sprint race
  • 5 minutes of slow running / brisk walking

This would be a HIIT workout with 3 repetitions.


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Read on.

hiit workout

HIIT rules

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

Prepare for it.

Then, there is no predetermined time, either for periods of high intensity or for periods of low intensity.

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

This in practice in the case of 1: 1 would be for every second in sprint, it corresponds to 1 second of low intensity.

For example, 30 seconds in sprint and 30 seconds in walking.

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

Although there are 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 low sprint period and a higher low intensity period, for example 10 seconds of sprint with 30 seconds of low intensity.

If you're in shape, you can start by doing 30 seconds of sprint with 20 seconds of low intensity with 5 or 6 reps.

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, bicycle, elliptical, etc.

Be careful when combining HIIT with your strength training.

Although it is a cardio workout, it is exhausting both on a muscular and mental level.

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

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