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 

 

How To Get Fit For Summer

fat loss personal trainer

Summer training starts now, not 4 weeks before your beach holiday.

If you want to enjoy the process of getting in shape whilst doing it in a non extreme way (yoyo dieting) you need to devote all your efforts in formulating a plan from now. Allowing yourself enough time to shape up for the summer months will allow you to have the odd slip up along the way and it not to be too detrimental, but if on the other hand you’ve only allowed yourself 4 weeks this can be a problem for many of us.

 

The Goal

Many people fall short when setting out on achieving a fitness related goal because of a few variables, specificity, time, intensity plus a few more.

The goal is to understand your goal and the various ways to conquer it. If you’re new into fitness then why not hire an experienced personal trainer to help you along your way. Ensure your training plan has structure, far too often I see individuals walking around the gym aimlessly, if you are struggling for motivation or know how just ask. When it comes to your actual workout plan choose exercises that are specific to your goal, if fat loss or a body transformation is the aim then place compound moves ahead of isolation exercises like bicep curls.

The Plan

Try keeping training long, training long is a perfect motivational tool as you can keep track of how your weights have increased or your speed during interval training. Now we all love the idea of getting summer fit so as well as a workout plan make sure you plan to attend the gym and show up! Prioritize your workouts, set reminders and events in your diary; make them as important as your work meetings or events.

The Workout

Now along with the tips above we have created a lower body workout that will help you get In amazing shape for the summer.

 

Lower body workout

 

 

Exercise                                Sets/Reps                   Tempo             Rest

A1 BFE Split Squat                   4×8-10                         3010                   30

A2 Trapbar deadlift                  4×8-10                         3011                   90

 

B1 Drop Lunges                           3×8-10                         2010                   10

B2 Incline Leg press                  3×15-20                      3010                   90

 

C1 Farmers walks                      3x30m                           xoxo                     0

C2 Reverse sled Pulls                3x30m                          xoxo                 120

 

If you would like help from the Square Mile Fitness city of London personal trainers please do get in touch, we would love to help.

 

 

 

 

 

 

 

 

 

 

10 Tips To Help You Get Fit In The New Year

10 Tips to get fit in the New Year

City Of London Personal trainer

  • Make a plan
  • Ensure the Plan is realistic
  • Stick to the plan
  • Say no to dinner with Dave
  • Don’t go dry in Jan go damp
  • Hire a “good” personal trainer
  • Don’t Buddy up with the fitness know it all from the office
  • Eat all of the Christmas chocolate before you start
  • Don’t train everyday
  • Drink 2-4 litres of water per day

 

If you would like some more tip or advice on how our City of London personal trainers at Square Mile Fitness can help you achieve your goals in 2017 please get in touch we would love to help.