HIIT
Let’s cut the bull****.
Too much misinformation!
I’m just going to say it; too many of the articles about HIIT are based on a very weak understanding of the concept (and often sadly of resistance training in general). They make HIIT sound very difficult, complicated and often actually confuse them with other types of training and the latest training fads on social media. These few paragraphs are intended to clear up all the fog.
What is HITT?
HIIT stands for: High Intensity Interval Training. It is very simply a type of physical resistance training based on short intervals of high-intensity (read high effort/high power output) exercise, punctuated by short intervals of active rest. Period.
How do you do it?
In practice, you pick a resistance exercise of any kind that supports your training goals. Running is one of the simplest examples. You then do two things:
- Sprint or run very fast, at speeds that seriously challenge you. This should be an effort or output level 80% or your maximum or higher. You sustain this speed for a short time, let’s say 20–30 seconds. This is the “High Intensity” interval and should seriously tax your ability.
- Run or walk at a much reduced pace to allow your heart rate to recover back to a comfortable level and your incurred oxygen debt to dissipate. You sustain this for long enough to recover to a level where you feel ready to do another high intensity interval. This might take 1–3 minutes. This is the “Recovery Interval” and should not tax your ability at all.
You then simply repeat this pattern for a number of cycles. Due to the strenuous nature of this type of training, you will likely not need to perform more than 5 or 6 of these intervals to achieve full results, unless you are at a very high performance level.
What exercises can I perform HIIT with?
The options are unlimited; high intensity interval training can be performed with almost any kind of resistance training. It all depends on your training goals.
Very common high-cardio-component exercises used are:
- Cycling or spinning
- Treadmill work
- Elliptical trainer work
- Stair climber work
- Rowing
- Speed bag work
Bodyweight exercises commonly used alone or in combination are:
- Running
- Burpees & variations
- Push-ups & variations
- Various plyometrics
- Box jumps
Very common high-strength-component exercises used alone or in combination are:
- High rep squats
- Chins
- Assorted cable work
- Kettle bell work
- Band work
- Weight sled sprints
- Resistance band work
Nearly every resistance exercise can be adapted to be suitable for HIIT use, as long as the exercises conform with your training goals and can be performed safely. Exercises are frequently grouped into mini circuits, supersets or trisets to introduce more intensity and a higher cardio component.
Is HIIT right for me?
Only you can decide that based on your abilities, limitations, preferences and goals. The best way to answer this question is to try it for yourself and see how you like and what results it offers you.
I can say with certainty that high intensity interval training is one of the most productive training methods available for training efficiency; ie. getting more done in less time. Done correctly it has tremendous metabolic benefits and can offer great gains in strength, cardiovascular fitness, fat loss, power output and sports-specific performances.
Enjoyed this article?
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