High Intensity Interval Training Workout
High Intensity Interval Training Workout

High-intensity interval training is aerobic training through the exchange of high-intensity interval training with low intensity. We can divide it into classical and high-intensity interval training. These two types of exercise differ in the mode of implementation of the intervals of a high and low load.

 

The difference is inimical only for more competitive sports workouts so that we won’t focus on it in this article. The benefits that are important for us are the same in all interval training.

We mentioned the effects in more detail in our first Aerobic Interval Training article.

  • Increased fat consumption
  • Increased endurance
  • Accelerated metabolism – even after the workout
  • Maintaining muscle mass

 

High Intensity Interval Training Workout General Rules

Like in any exercise, we start with warming up – so we get our body used to the increased physical intensity. We warm up as a central part of our training.

  • Warm up with slow jogging if going running.
  • Warm up with slow bike cycling temp if going on a bike.

When choosing your exercise, the only limit is your imagination, but often we use running as our go-to HIIT workout.

Warming up should start with a very low intensity that periodically increases into more intense intervals until we reach our “working temperature.” Warming up should last about 5-10 minutes.

 

After warming up start the central part of the training (examples below).

End your workout with stretching

 

High Intensity Interval Training Workout Examples

The number of high-intensity workouts should gradually increase with each training until you reach the desirable repetition amount. Gradually increase the duration and intensity of interval training.

 

Minute Interval Runs

Perform High Intensity Interval Training Workout outdoor on a straight surface. Since it is simple to adjust the intensity of exercise, it is suitable for beginners.

  1. Beginning: Warming up ( 5-10 minutes )
  • 30 sec. slightly accelerated running
  • 1 min. slow running
  • 30 sec. accelerated running
  • 1 min slow running

2. Center : HIIT ( 16-20minutes )

  • 1 min. Rapid run; on a scale of intensity (mentioned in our previous article) you should be pushing 8+ (out of 10) of your maximum heart rate.
  • 1 min. slow speed (jogging)
  • Repeat both intervals 8x – 10x

3. End of workout:

Submaximal sprints

Perform High Intensity Interval Training Workout outdoor on a straight surface.

  1. Beginning: Warming up ( 5-10 minutes )
  • 2 minutes a slow running
  • 30 sec. slightly accelerated running
  • 1 min. slow running
  • 30 sec. accelerated running
  • 1 min slow running

2. Center : HIIT ( 16-20minutes )

  • 30 sec. submaximal sprinting (approximately 80-85% of maximum speed)
  • 2 min. slow speed (jogging)
  • Repeat both intervals 6x – 8x

3. End of workout:

Sprint

Perform High-Intensity interval training outdoor on a straight surface.

  1. Beginning: Warming up ( 5-10 minutes )
  • 2 minutes a slow running
  • 30 sec. slightly accelerated running
  • 1 min. slow running
  • 30 sec. accelerated running
  • 1 min slow running

2. Center : HIIT ( 16-20 minutes )

  • 75 sec. sprinting
  • 30 sec. slow speed (jogging)
  • Repeat both intervals 10 – 15 times

3. End of workout:

 

The above-described examples of interval training are also suitable for the exercise bike, but on submaximal sprints and sprints, you need to increase the resistance or the load.

For the biggest enthusiasts of High Intensity Interval Training Workout

These are just some examples, but you can replace running and cycling with squatting or jumping jacks or whichever exercise you would increase your heart rate

  1. Warmup 5-10 minutes

2. Central 20 minutes 

3. Cooldown

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