Sharing is caring!

HIIT  or High Intensity Interval Training is one of the best ways to incinerate fat and build muscle endurance. HIIT also has many other benefits and is great for athletes. Sprinters use HIIT programs to produce explosiveness and speed.

HIIT, Getting Started with High Intensity Training

The basic premise of HIIT is to use light weights for a prolonged period of time with short breaks in between exercises and sets. A simple and very popular method of HIIT is the Tabata method. In Tabata you do 20 seconds of work at 100% effort followed by 10 seconds of rest. You continue in this manner for 4minutes. Then rest for a minute and continue all over again 2-3 times depending on your fitness level.

You can also increase the length of work and rest but have to keep a 2:1 ratio between the two. So if you sprinted for 1 minute (work)  you would rest for 30 second (rest).

A Simple HIIT Based, Tabata Routine

Use the following Tabata routines to help you lose fat and get your feet wet with high intensity interval training.
Note: Any type of HIIT workout is very demanding and should only be done if you are in good physical condition and have a strong heart. Please consult a doctor before trying HIIT routine and if you feel light headed stop training at once.

Make sure that you do a good warm up before you proceed with this Tabata routine. The one danger regarding high intensity interval training is that there is a high injury rate because of intense nature of the method. I would do a full body warm up of squats, push ups and dynamic leg swings to get the blood flowing first before trying the work out below.

Set 1
Exercise:  Walk then Run (Treadmill or Outside)
Time: 4mins
Run: 20 seconds
Walk: 10 seconds

Rest 30 seconds before starting the next set

Set 2
Exercise: Mountain Climbers
Time: 4mins
Work: 20 seconds
Rest: 10 seconds

Rest 30 seconds before starting the next set

Set 3: Burpees
Time: 4mins
Work: 20 seconds
Rest: 10 seconds

An Awesome HIIT Infographic

If you want to learn more about HIIT this Infographic breaks it down very nicely. Infographic by Greatist.

hiit-infographic