High-Intensity Interval Training (HIIT)

Thursday, January 25, 2018

Would you like to burn more calories during your workout in a shorter amount of time? Then consider trying high intensity interval training, also known as HIIT. HIIT involves short bursts of intense exercise, followed by lower intensity recovery periods. HITT can be modified for any person of any fitness level and can last between 10-30 minutes in duration. HIIT can be used with a variety of exercise modes; cycling, walking, swimming, running, aqua training, elliptical cross-training and group fitness training. In addition, there are numerous health benefits associated with HIIT such as burning more calories than traditional exercise, increasing your metabolic rate for hours after your training session, and improving weight loss. Also, it can reduce heart rate, blood pressure and improve insulin sensitivity. Below, are a few great HIIT workouts to try:

HIIT 2Treadmill or Elliptical Intervals

Warm-up for 5-10 minutes at a comfortable pace

Interval ratio: 30:1
* 30 seconds of intense training (as fast as you can control)
* 1 minute of low intensity recovery period

Repeat for 10-15 repetitions

HIIT 1Cycling or Rowing Intervals

Warm-up for 5-10 minutes at a comfortable pace

Interval ratio: 1:2-2.5
*1 minute of intense training (as fast as you can control)
*2-2.5 minutes of low intensity recovery period

      Repeat for 10-15 repetitions

Source:

Tinsley, Grant. 7 Benefits of High-Intensity Interval Training (HIIT). Healthline, 2 June 2017, https://www.healthline.com/nutrition/benefits-of-hiit. Accessed 13 December 2017. 

HIGH-INTENSITY INTERVAL TRAINING. American College of Sports Medicine, 2014

Reprinted with permission of the American College of Sports Medicine.


Jessica Hyrkas Greater Green Bay YMCA
Certified Personal Trainer & Wellness Coach