HIIT 101
High Intensity Interval Training, otherwise known as HIIT, is a form of interval training. It uses alternating periods of short intense anaerobic exercise followed by less strenuous recovery periods. Even though HIIT is anaerobic in nature, it is a form of cardiovascular exercise. HIIT sessions may last anywhere from 4-30 minutes. The HIIT method have been shown to improve athletic capacity and condition, improved metabolism (rate at which you burn calories) and improve fat burning.
Major forms of HIIT
Most of the research that has gone into HIIT has been how to improve cardiovascular endurance (or aerobic capacity). Below are 4 of the most commonly referred to regimens.
Peter Coe regimen
Coe set sessions involving repeated fast 200 metre runs with only 30 seconds recovery between each fast run.
Tabata regimen
The Tabata regimen uses 20 seconds of intense exercise followed by 10 seconds of rest, repeated without stopping for 8 rounds, totalling 4 minutes.
Gibala regimen
Three minutes for warming up, then 60 seconds of intense exercise (95% MHR) followed by 75 seconds of rest, repeated for 8–12 cycles (sometimes referred to as "The Little Method") then a 5 minute cool-down
There is a less intense version which includes three minutes of warm-up, 10 reps of 60-second bursts of exercise (at about 80-95% MHR) each followed by 60 seconds of recovery, then finishing with a 5-minute cool-down.
Timmons regimen
Three sets of about 2 minutes of low intensity, followed by 20 second bursts at maximum effort.
Peter Coe regimen
Coe set sessions involving repeated fast 200 metre runs with only 30 seconds recovery between each fast run.
Tabata regimen
The Tabata regimen uses 20 seconds of intense exercise followed by 10 seconds of rest, repeated without stopping for 8 rounds, totalling 4 minutes.
Gibala regimen
Three minutes for warming up, then 60 seconds of intense exercise (95% MHR) followed by 75 seconds of rest, repeated for 8–12 cycles (sometimes referred to as "The Little Method") then a 5 minute cool-down
There is a less intense version which includes three minutes of warm-up, 10 reps of 60-second bursts of exercise (at about 80-95% MHR) each followed by 60 seconds of recovery, then finishing with a 5-minute cool-down.
Timmons regimen
Three sets of about 2 minutes of low intensity, followed by 20 second bursts at maximum effort.
Guidelines for HIIT workouts
- Always warm up and cool down for at least 5 minutes
- A burning sensation in your muscles will serve as an indicator of entry into anaerobic zone
- In case of chest pains or breathing difficulties, cool down immediately but don’t stop or else you might faint due to a sudden shock
- Your diet must have 20% carb content to be able to generate energy for the intense sessions
- Weight workouts: Your weight workouts must not be very heavy and voluminous if you are going for HIIT
- Make sure you have a good recovery system