HIIT Training

With summer coming no doubt you’ll be wanting to shed those unsightly winter pounds put on while bulking over the winter while trying to get some decent mass on.  The scientifically proven most effective way to shed body fat while sparing all your hard earned muscle is with High Intensity Interval Training or H.I.I.T.  Not only does H.I.I.T cardio burn more calories while you are training in a much shorter time, but it’s actually been proven to raise the metabolism significantly for the next 24 hours post training.

H.I.I.T training is a system by which you do Intervals of moderate intensity for x amount of time (usually 1-2 minutes) followed by a shorter high intensity interval (usually around 30 seconds).  Below we will put you through your paces on some H.I.I.T examples, including one where you don’t even have to be a member of a gym.  Get creative!

Spin Bike H.I.I.T

  • 5 minute warm up at gentle pace to raise the heart rate
  • 5×40 seconds at near 100% intensity / 60 seconds moderate intensity
  • 4×30 seconds at near 100% intensity / 50 seconds moderate intensity
  • 3×20 seconds at near 100% intensity / 40 seconds moderate intensity
  • 2×15 seconds at near 100% intensity / 30 seconds moderate intensity
  • 1×10 seconds at near 100% intensity / 20 seconds moderate intensity

20 Minutes Hill Sprints – (No Gym Needed Any Park or Street With A Decent Hill)

  • 5 minute warm up at gentle pace to raise the heart rate
  • Sprint to top of hill as fast as you can / slowly walk back down
  • Repeat for 10 minutes
  • Sprint to half way up hill as fast as you can / slowly walk back down
  • Slow jog/brisk walk up and back down to cool down

Treadmill Pushes – (Running on Treadmill With Power Off!)

  • 5 minute warm up at gentle pace to raise the heart rate
  • 30 seconds at near 100% intensity / 60 seconds moderate intensity
  • 30 seconds at near 100% intensity / 30 seconds moderate intensity
  • 30 seconds at near 100% intensity / 10 seconds at moderate intensity
  • Repeat x6 for a total of 20 minutes if you can!