HIIT Training Workouts

personal training city of london

 

 

What is HIIT?

 

High Intensity Interval Training, also known as HIIT, is one of those fat burning workouts that mustn’t be missed from your training schedule. HIIT involves varied work to rest ratio’s, ranging from a 10 second all-out sprint up to a slightly more gruelling 3 minute interval, followed by short, active recovery periods. These short bursts of exercise with minimal recovery keep the heart rate high, eliciting that fast fat burning effect that we all thrive for!

 

If the ‘fat burning effect’ isn’t enough, let’s take a look at some other benefits…

 

Nowadays, it’s all about training SMART… training for 1-2 hours per session is old news, and, well, so dull. Traditionally, low intensity endurance exercise was the only way to build performance indicators. Now, HIIT allows for the same, if not more, improvement in these parameters and most importantly, in a considerably less amount of time- yes, a reduced volume and a smarter approach to training! Completing a workout in less than 25 minutes, with additional benefits sounds good, right?

 

If you’re thinking you can’t bear another treadmill session, don’t hang up your trainers just yet! You can easily smash a HIIT session with a mix of bodyweight exercises focused to build core, upper body and leg strength. It’s a great way to work on the important strength aspects as well as benefitting from an intense cardio workout. It’s not uncommon to be put off by the words ‘High Intensity’ but with HIIT, every session is relevant and can be tailored to your specific fitness levels. Yes, HIIT is hard- but it’s also extremely achievable.

 

How to incorporate HIIT into your workout in 5 simple ways

 

  1. Ease yourself in – We’ve already established that HIIT is an intense workout; if your body is not used to short bursts of exercise then it’s unlikely it’ll able to withstand a full-on HIIT session for the first time, so let’s not expect it to. As with anything, it’ll take time. Gradually build the intervals into each session day by day. Simply add a couple of 30/40-second efforts into your cardio workout and before you know it, you’ll be smashing a full 25-minute HIIT session and won’t ever look back!
  2. Get specific and add variety – HIIT can be used for all sorts of specific training, for example, speed, endurance, hills etc. So, before attempting to find a hill to make your way up, think about attacking that hill in a HIIT based approach. You’ve got to get up to the top anyway, so you may as well gain more from it. Don’t just amble up the hill, get on your toes and get the heart rate pumping, set yourself targets to meet. The best thing about HIIT is you don’t need a gym, a treadmill, a bike- all you need is a space and motivation. Mix it up, add variety, incorporate two of the above; give yourself 5 hill climbs, with a faster shorter effort in-between to build speed. Or, stay at home, find yourself a space and set yourself 5 different exercises and complete for 45 seconds with 15 recovery. For example, squat jumps, skipping, burpees, split lunge and mountain climbers.

 

  1. Structure your training schedule – Ideally, we want to aim for at least 2 HIIT sessions per week. These sessions need to be intense, fat burning, stimulating and rewarding. So, think about your whole week, not just the training programme, think about work, family etc. and structure your HIIT sessions effectively. It’s a waste of time doing a HIIT session if your body is just not up to it. Having a solid structure to your training schedule will avoid any possibilities of this happening. There’s no point in smashing ‘leg day’ and then expect your legs to carry you through a demanding hill session the following day. It’s just not going to happen!

 

  1. Recovery – To get the most out of HIIT, don’t over train, give yourself time to recover. Every HIIT session needs to be attacked with high energy to make an impact, if you’re thinking about doing a half-hearted HIIT session, think again, and think recovery!

 

  1. Enjoyment – Choose exercises you know you’ll enjoy. If you don’t like running, don’t- it’s that simple! There are plenty of other exercises that can provide HIIT that is going to push you to the max.

 

Sample HIIT sessions

 

Sample 1

 

Work (s) Rest (s) Reps Notes
60 30

 

4 Longer reps for endurance.
90

 

40 20

 

5 Half the rest to work ratio really tests and improves recovery.
90

 

30 15

 

6
90

 

20 10 7 Shorter reps to build speed

 

 

 

Sample 2

Work (s) Rest (s) Sets Notes
60  

60

 

Repeat set 3 times. Encourage the same pace/intensity/power throughout each effort. First effort may seem easy but will get harder as recovery drops.
60  

45

 

60  

30

 

During the third set, keep 5x 60 reps the same but mix up the recovery.
60  

15

 

60  

120

 

Can save longest recovery (60 s) before last effort to encourage a really high quality final rep.

 

 

HIIT circuit sample

Exercise Work (s) Rest (s) Reps Notes
Sprints

 

 

20

 

 

10

 

90

7 Maximum speed, all out sprints
Skipping 45 15

 

1
Squat Jumps 45  

15

 

1 Must be able to perform normal squat.
Step ups 45  

15

 

1 Find a bench, box, step
Split lunge

 

Wall sit

 

 

 

Sprints

 

 

Press ups

 

Triceps dips

 

Burpees

 

Mountain climbers

 

Leg drops

45

 

45

 

 

 

20

 

 

45

 

45

 

45

 

45

 

45

15

 

15

 

90

 

10

 

90

15

 

15

 

15

 

15

 

15

1

 

1

 

 

 

7

 

 

1

 

1

 

1

 

1

 

1

 

 

 

 

 

 

Maximum speed, all out sprints

 

Can do either normal, narrow or wide

 

 

 

 

 

Keep the movement as slow as possible

 

For more information on incorporating interval training to help with fat loss please get in touch one of our personal trainers would love to guide you

post by Ellie 

 

HIIT Interval Training Workouts

HIIT workouts

HIIT workouts

High Intensity Interval Training HIIT

 

We are all wired differently, some of us will be better at long distance cardio while others will do much better at short sharper interval training. Regardless of these two facts there is one thing we all have In common, and that is we where all born to move.

One of the great things about interval training is that it can be highly effective for a beginners but also to the more advanced individual. Our team of personal trainers at Square Mile Fitness have come up with a few tips on how to effectively include interval training (HIIT) into your current workout program.

 

The Benefits

Interval training is a fantastic way of getting into incredible shape, getting fit whist saving time in the process due to its great response within the body. The perfect interval program should deliver the following

 

  • Leave you feeling a mess but incredible after
  • Improve your conditioning over long and short distances
  • Better your bone density, lowering risk of injury
  • Burn a bucket load of calories
  • Last less that 35 minutes
  • Leave you burning fat even after your workout is over

More on interval training

Now even though HIIT (High intensity interval training) may seem easy on paper and the though of being in and out of the gym in less than an hour sounds awesome there is a catch, interval training is tough! HIIT will challenge you both physically and mentally, some days you may even feel to pull the pin during your workout, but don’t, keep going and you’ll reap the many rewards that interval training has to offer. On the other hand as this style or workout utilizes many different rest to work ratios you’ll notice that the sessions are over before you know it, this defiantly beats the mental slog of running at a steady pace for 60 plus minutes right?

 How To Get Started With Interval Training

If currently you do on include HIIT within your workout plan here are a few pointer on how to get you started. If exercise is very new to you and you do not feel comfortable running on the treadmill at high speeds you can start with a walking/ jog protocol. Try to incorporate interval training into your plan 2 times per week to help build your confidence and fitness levels. To mix things up try to alternate between incline walks then jogging flat. As a beginner you should utilize longer rest periods up to three times the amount of your working sets. You can use this approach to cardio on many forms of equipment like the bike or cross trainer to shake thins up a little.

 Short Intense Intervals

 If your primary goal is to improve conditioning or peak power then shorter intervals with less rest will work a treat. This sort of workout can have a great anabolic response, help you to build lean muscle and get ripped!

 

Here are a few examples of Interval training using shorter rest periods.

 

Sample workout 1

 

8x 10 seconds fast with 50 seconds recovery

6x 15 seconds fast with 45 seconds recovery

4x 20 seconds fast with 60 seconds recovery

 

Sample workout 2

 

7x 15 seconds fast with 75 seconds recovery

5x 25 seconds fast with 90 seconds recovery

3x 30 seconds fast with 100 seconds recovery

 

Endurance based intervals

If on the other hand endurance is the goal hand but you would still like to improve speed whilst retaining muscle mass your go to can still be interval training.

Here are a few examples of some endurance Interval workouts

 

Sample workout 1

6x 35 seconds fast with 30 seconds recovery

5x 45 seconds fast with 30 seconds recovery

4x 60 seconds fast with 30 seconds recovery

 

Sample workout 2

5x 45 seconds fast with 45 seconds recovery

4x 60 seconds fast with 30 seconds recovery

3x 90 seconds fast with 60 seconds recovery

 

HIIT Training with weights

Sample workout 1

 

Exercise                           Reps/Sets         Tempo       Rest

 

A1 Squats                        3×12-15                4010         30

A2 Lat pull-down           3×12-15               3010         30

 

B1 Leg curl                      3×8-10             4010           30

B2 Chest press                 3×10-12           3110          30

 

C1 Leg press                     3×15-20           2010           30

C2 Seated row                   3×15-20           2011           30

 

We hope this article has given you the motivation to safely try some interval training, if you have any questions please do get in touch.

 

 

 

Enjoy