An Introduction To High Intensity Interval Training
In an early post I referenced High Intensity Interval Training and mentioned that I would get back to it in more detail at a later date.
I’ve taken the idea of High Intensity Interval Training and turned it into something a little easier to implement. For me, this produced some quick results. My endurance increased and I could see changes in my body.
This will not be a comprehensive deep dive into High Intensity Interval Training. Instead, this is how I applied the idea to my exercise routine to achieve some amazing results.
Before I break down how I incorporate High Intensity Interval Training (HIIT) into my workout a few more quick notes…
Some Things To Know Before Starting High Intensity Interval Training
If you are just starting an exercise routine I would suggest to start slow. The great thing about HIIT is you don’t have to work out for long periods of time.
The reason I started incorporating HIIT into my routines in the first place is because I didn’t have much time to exercise. It worked out great for the days I didn’t think I’d be able to exercise. You can also do it anywhere. At home or outside somewhere. It’s all good.
So, just starting out, you don’t have to do many intervals. Just do a couple to get started. As you get better with it, you can go for longer periods. You may find a quick workout does it for you and you don’t have to increase. It’s up to you. Nobody is forcing you to do anything.
Figuring It Out
You may have already looked into HIIT programs and found out there are a variety of options. Sometimes it may seem that you don’t quite understand what is being discussed.
I’ve been there. When I first looked into it, it wasn’t always clear what I was supposed to do. Anyway, I’m bringing that up simply to point out, I’m easily confused. Maybe you’re not like that. No need to brag.
As far as how I use HIIT, I try to keep it simple. As long as I keep seeing the results I’ll use it. If I seem to be hitting a plateau with it, I’ll check with a trainer and see how to change it up. If I pick up some new tips on breaking through the plateau, I’ll be sure to share them here.
One thing I’ve learned so far. If you’re a veteran of running on the treadmill at home or in marathons or looking for something for beginners, or powerlifting on weekends, there are benefits to HIIT for everyone.
One last thing before getting into specifics. If you have medical conditions or injuries that make exercise more challenging for you or if you’re just starting out with exercising, check with a doctor to make sure HIIT is right for you. If you fall into one of these categories, you may want to start with a more gradual exercise program.
A HIIT Suggestion (Awful I Know)
So here is how I incorporate HIIT into my exercise program…
What I picked up from the idea of HIIT is obviously higher intensity for shorter periods of time.
In an earlier post I discussed my warm up block. This is a series of exercises that I do for thirty second intervals.
This will be the first place that I introduce the High Intensity Interval Training principles.
I do the first four exercises as hard as I can for thirty seconds each. That looks like this:
Jump Rope 30 seconds
Push Ups 30 seconds
Mountain Climbers 30 seconds
Deep Knee Bends 30 seconds
At this point I’ll take a break for one minute. There are some suggestions out there that you should break for at least as long as the interval and sometimes twice as long.
The purpose of the break is obviously so you can recoup and give your body the chance to complete the exercise with high intensity.
I find for these exercises at full intensity, I’m able to continue with a one minute break. If you need another minute, by all means take it. Just make sure you’re keeping up the intensity and not resting too long.
At this point I’ll go into the next four exercises in the warm up block for thirty seconds each. Those are burpees, high knees, a plank variation, jump rope again and another rest for one minute.
I think you’re getting the idea. It’s high intensity intervals with a compliment rest period for short periods of time. That’s how I incorporate HIIT into the warm up block.
A HIIT With Muscle Development (I Did It Again)
Photo by Victor Freitas from Pexels
It’s also effective incorporating the HIIT principles when working out a particular muscle group.
For example, here is how I may do it when exercising my back…
Lets say I’m doing bent over rows. I’ll do a set for thirty seconds and then go straight into jumping rope. Then I break for a minute. Then repeat.
I’ll do that for four sets. It’s a great workout for your back day. You can incorporate it into most exercises you do for a higher intensity workout.
These are just a couple variations of how you can incorporate HIIT into your workout to get some great full body results. This includes getting rid of stubborn belly fat.
The HIITs Just Keep Coming (I Can’t Help Myself)
If you’re looking to burn calories and trim fat, this will definitely help you do that. You’ll also feel incredibly energized and I bet you’ll sleep better at night too. You just might find that how you feel afterwards will motivate you to workout more frequently. Or is that pushing it. Only time will tell. Simply put there’s lots of benefits.
I’m always interested in hearing about how to incorporate HIIT principles into workouts. If you’ve got any suggestions, it would be great to hear about them. If you don’t want to share, fine be that way. You’re just going to grow old alone.
