High Intensity Interval Training – HITT

Standard

WHAT IS HIIT?

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

“In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise – up to 50% more efficiently.” It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. (www.musclemedia.com)

HIIT improves both energy systems for endurance:

ANAEROBIC ENERGY SYSTEM

Anaerobic literally means “Without oxygen.” The anaerobic energy system is what provides energy in all out efforts of up to 1 minute. For the first 10-15 seconds, the phosphate pool is used up and after that, glycolysis and lactic acid are involved in the effort.

During 10-15 second bursts, there is a very small amount of lactic acid produced. Rest periods of 30 seconds to a minute will provide complete recovery of the Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system. During efforts of more than 10-15 seconds, a large amount of lactic acid is produced and such efforts are extremely taxing on both the athlete’s muscles and their Central Nervous System (CNS).

AEROBIC ENERGY SYSTEM

Aerobic literally means “with oxygen.” This energy system is utilized during prolonged exercise over a period of at least 3-4 minutes. As long as there is enough oxygen to provide energy, the fatigue that you experience will remain at a low level.

This is the reason why many track and field athletes train at higher altitudes where there is less oxygen. By training at high altitudes, they can increase the number of red blood cells which will help them to perform for a longer period of time with little to no fatigue throughout.

WHAT IS THE BEST HIIT WORKOUT? BE SPECIFIC AND MAKE SURE TO LIST EXERCISES, REPS, SETS, ETC.

HIIT can be used with a few different goals in mind – to lose as much fat as possible while cutting or bulking, or to improve aerobic and anaerobic endurance as much as possible. Diet will mostly determine how these goals are achieved by manipulating calories and macronutrient ratios.

HIIT during a Cutting Phase:

  • 500 Calories under maintenance daily
  • High Protein (40% of total calories)
  • Low Carbs (20% of total calories)
  • High Fat (40% of total calories)

It has been proven in studies that during a low carbohydrate and high fat diet, the oxidation of fat is increased during exercise, especially cardio such as HIIT (more fat is burned). Additionally, fat is a much more highly concentrated source of energy than carbohydrates.

“A review by Hultman (1995) found that during a diet where carbs are restricted and a lot of fat is consumed, up to 70% of the energy requirement (even during high intensity activities) comes from the oxidation of fat (where during a high carbs diet, such activities would derive 80-90% of the energy from glycogen).” (Thibaudeau)

Sample: 2000 Calories Daily

  • 200 Grams of Protein
  • 100 Grams of Carbs
  • 90 Grams of Fat

Staple Supplements:

HIIT during a Bulking Phase:

  • 500-1000 Calories over maintenance daily
  • High Protein (30-35% of total calories)
  • High Carbs (45-50% of total calories)
  • Low-Medium Fat (15-25% of total calories)

Sample: 4000 Calories Daily

  • 300-350 Grams of Protein
  • 450-500 Grams of Carbs
  • 70-110 Grams of Fats

Staple Supplements:

HIIT to improve aerobic and anaerobic endurance, maintain bodyweight:

  • Maintenance Calories daily
  • High Protein (35% of total calories)
  • Medium Carbs (40% of total calories)
  • Medium Fat (25% of total calories)

Sample: 2500 Calories Daily

  • 215-220 Grams of Protein
  • 250-275 Grams of Carbs
  • 70 Grams of Fat

Staple Supplements:

  • Whey Protein [Suggested: Optimum Nutrition 100% Whey] (Post Workout and Post-HIIT)
  • BCAA + Glutamine [Suggested: SciVation Xtend] (Pre- and Post Workout/HIIT)

Pre-Workout: 30 Minutes Before
Post Workout: 30-45 Minutes After, Creatine immediately after workout

For all three of the aforementioned options, high water intake (1.0 – 1.5 gallons daily) should be prioritized. Also, you should get at least 8 hrs of sleep daily to help you recover well from the weight training and HIIT.

HIIT WORKOUT – CUTTING PHASE

General Warm-up/Flexibility Routine

  • Touch Toes – 15 Reps (Touch toes quickly, come right back up and repeat)
  • Lunges – 10 reps/leg
  • Side Lunges – 10 reps each direction
  • Butt Kicks – 25 yards
  • High Knees – 25 yards
  • Arm Circles – 20 reps
  • Trunk Twists – 20 reps
  • Side Bends – 20 reps

WEEKS 1-2

  • Monday – AM Full Body Weight Training
  • Tuesday – PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Wednesday – AM Full Body Weight Training
  • Thursday – PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
  • Friday – AM Full Body Weight Training
  • Saturday and Sunday – Rest

WEEKS 3-4

  • Monday – AM Full Body Weight Training
  • Tuesday – PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
  • Wednesday – AM Full Body Weight Training
  • Thursday – PM HIIT Workout
    30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
  • Friday – AM Full Body Weight Training
  • Saturday and Sunday – Rest

WEEKS 5-6

  • Monday – AM Full Body Weight Training
  • Tuesday – PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
  • Wednesday – AM Full Body Weight Training
  • Thursday – PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
  • Friday – AM Full Body Weight Training
  • Saturday and Sunday – Rest

WEEKS 7-8

  • Monday – AM Full Body Weight Training
  • Tuesday – PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
  • Wednesday – AM Full Body Weight Training
  • Thursday – PM HIIT Workout
    30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
  • Friday – AM Full Body Weight Training
  • Saturday and Sunday – Rest
  • Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
    Sprint is at 90-95% of your MHR

    HIIT WORKOUT – IMPROVING AEROBIC & ANAEROBIC ENDURANCE

    General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):

    • Touch Toes – 15 reps (Touch toes quickly, come right back up and repeat)
    • Lunges – 10 reps/leg
    • Side Lunges – 10 reps each direction
    • Butt Kicks – 25 yards
    • High Knees – 25 yards
    • Arm Circles – 20 reps
    • Trunk Twists – 20 reps
    • Side Bends – 20 reps

    WEEKS 1-2

      • Monday – AM Full Body Weight Training
      • Tuesday – PM HIIT Workout
        30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
      • Wednesday – AM Full Body Weight Training
      • Thursday – PM HIIT Workout
        30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
      • Friday – AM Full Body Weight Training
      • Saturday – PM HIIT Workout
        30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
      • Sunday – Rest

    WEEKS 3-4

        • Monday – AM Full Body Weight Training
        • Tuesday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
        • Wednesday – AM Full Body Weight Training
        • Thursday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
        • Friday – AM Full Body Weight Training
        • Saturday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
        • Sunday – Rest

    WEEKS 5-6

        • Monday – AM Full Body Weight Training
        • Tuesday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
        • Wednesday – AM Full Body Weight Training
        • Thursday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
        • Friday – AM Full Body Weight Training
        • Saturday – PM HIIT Workout
          30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
        • Sunday – Rest

    WEEKS 7-8

    • Monday – AM Full Body Weight Training
    • Tuesday – PM HIIT Workout
      30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
    • Wednesday – AM Full Body Weight Training
    • Thursday – PM HIIT Workout
      30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
    • Friday – AM Full Body Weight Training
    • Saturday – PM HIIT Workout
      30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
    • Sunday – Rest
    • Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)
      Sprint is at 90-95% of your MHR

    Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.

http://www.bodybuilding.com/fun/wotw40.htm


Intense circuits also stimulate muscle-building hormones like growth hormone and IGF-1. This puts your body in a perfect state to build lean mass. Along side the hormone response, interval training also develops the cardiovascular system. By pushing your heart rate high during periods of work, you’ll increase your cardio ability and strengthen your heart. During the short rest intervals, you also increase your recovery capabilities meaning you’ll be able to recover faster in future workout sessions.

Boost Your Metabolism in 5 Steps >>>

When creating interval workouts, focus on including difficult movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set.

To jumpstart your routine, we’ve compiled a list of favorite interval workouts from our top trainers. Pick one or two to incorporate in your weekly routine. Include at least a day of rest in between workouts as these intervals are intense.

WORKOUT ONE >>

Courtesy of Mike Duffy, owner and head trainer at Mike Duffy’s Personal Training Studio.

Round One:
> Burpees
> Mountain Climbers
> Jumping Jacks

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

> Jump rope 3 minutes

Rest 1 minute

Round Two:
> Walking Lunges with Kettlebell exchange underneath leg
> Pushups
> Lunge Jumps
> Walk-outs (inchworms)

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

Round Three:
> Traveling Kettlebell Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

Round Four:
> Traveling Side Lunges
> Dips
> Speed Skaters (lateral jumps)
> Plank to Pushup

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

WORKOUT TWO >>

Courtesy of Brian Jensen, CPT of Mike Duffy’s Personal Training Studio.

> Jump Rope
> Plyo Push-up
> Bodyweight Rows
> Medicine Ball Squat to Overhead Throw
> Burpee
> Medicine Ball Chest Pass
> Renegade Rows
> Jumping Lunges
> Planks
> Treadmill Incline Sprints

Follow a tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the above exercises. Go through each exercise once before repeating the entire circuit. Rest two minutes before repeating. Aim to complete three rounds of the circuit.

WORKOUT FOUR >>

Courtesy of JC Deen of JCDFitness.com

> 30 Yard Loaded Sled Push
> 25 Kettlebell Swings
90 second rest between sets

Repeat two to three times post workout.

WORKOUT FIVE >>

Courtesy of Justin Klein, CSCS with HUMANFITPROJECT

> 1 minute Sprint
90 second Recovery
> 1 minute Sprint at 3% incline
90 second Recovery
> 1 minute Sprint at 6% incline
90 second Recovery
> 1 minute Sprint at 9% incline
90 second Recovery
> 1 minute Sprint at 12% incline
90 second Recovery

Repeat three to six times depending on level of conditioning.

– See more at: http://www.mensfitness.com/training/cardio/8-amazing-fat-burning-intervals#sthash.6PXZxRHR.dpuf


http://neilarey.com/programs/30-days-of-hiit.html?showall=&limitstart=1

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