How to Do HIIT the Right Way
If you are going to do high intensity interval training, you’ve got to do it right. HIIT is a great way to get a good workout when you are short on time, and if done correctly can reap many benefits including similar fat loss and weight loss as traditional long form cardio and superior improvements in aerobic fitness. Studies show these benefits come when the time or energy expenditure at least matches that of traditional cardio. If you are a frequenter of this blog, then you know that one of the things I’m big on is helping you incorporate exercise into your life even when short on time, so I won’t be taking you through a HIIT workout that takes just as long as your usual cardio. This post is all about helping you get the most benefits from HIIT when you don’t have the most time. Today we’re focusing on what the high intensity in high intensity interval training actually means because training at the correct intensity is how you get the most out of your HIIT workout.
What counts as high intensity
So what intensity is considered “high” intensity? Many of the studies looking at HIIT define it as at least 80% to 85% of your predicted heart rate max or higher. Thus, it will vary for everyone. And while level of conditioning and other factors can affect your true heart rate max, it can roughly be calculated as 220 minus your age. So if you are 25, your HRmax would be 195. If you are 40, your HRmax is 180. Multiply your HRmax by 0.80 for 80% or 0.85 for 85%. During a HIIT workout you alternate periods of high intensity with periods of rest or low intensity. The high intensity periods can be as short as 30 seconds or as long as 4 minutes. During sprint interval training(SIT), the high intensity periods may be as short as 8 seconds since during SIT you are working at an all out intensity higher than your predicted HRmax. In a HIIT workout the high intensity periods are followed by periods of rest. These rest periods are important as they allow you to recover so that you can achieve the next round of high intensity.
Try this HIIT workout
There are many great HIIT workouts online or in various fitness magazines. You can use the table below to design your own 15 to 25 minute workout or download our free guide.
Warm Up: Take a short walk or try some of the warm up exercises below to get ready for your workout.
Workout: Choose 5 exercises below. Do each exercise for 30 seconds followed by 30 seconds of rest or 45 seconds followed by 15 seconds of rest. A round is completed after you finish all 6 exercises. Do 2 or 3 rounds with 1 minute of rest in between rounds.
Cool Down: Try some of the stretches below while you relax and let your heart rate come back down.
| Warmup | Workout | Cool Down / Stretch |
|---|---|---|
| Heel walks | High knees | Standing quad stretch |
| Toe walks | Squats | Figure four stretch |
| Walk outs | Mountain Climbers | Cross body shoulder stretch |
| Alternating lateral lunge | Burpees | Arms behind back chest stretch |
| Reverse lunge and reach | Quick feet | Forward fold hamstring stretch |
| Jumping jacks | Shuffle | |
| Push ups | ||
| Crunches |
Have a great workout.
Stay sporting!
Deb R-M.
Sporting DR
