Training Thursdays; H.I.I.T

There are some days when I just can’t motivate myself to commit to cardio. The thought of an hour long run pains me to my very core (and no, that is not a shortcut ab workout). So it leaves us begging the question of what do we do when when don’t want to do the necessary evil known as cardio?

Uber sweaty in London's heat after a HIIT cardio session
Uber sweaty in London’s heat after a HIIT cardio session

Enter stage left, our saving grace, High Intensity Interval Training aka HIIT.

HIIT is a form of cardio training that involves combining high intensity bursts with moderate to low intensity recovery periods. It differs from its closely related cousin Steady-State cardio in that it is typically shorter in overall duration yet it delivers considerable results in terms of overall fat-loss, endurance and conditioning. For example, a 30-minute HIIT session can deliver the same calorie-burining effects as an hour long steady state run.

Hey ho, why is HIIT so effective?

Most HIIT sessions last anywhere between 5 to 30 minutes and are effective because they are consistently “shocking” your body into reacting to changing scenarios, thus keeping your heart rate elevated and your muscles and cardiovascular system constantly adapting. During the high intensity periods, you should aim to almost your maximum whilst the moderate section should be around 50% maximum intensity.

Let me on this bandwagon!

Hopefully I have convinced you to give HIIT a try. Unsure of where to start? Try the below session to achieve fat-busting results. Besides, it is only 20 minutes, less time that your favourite TV Show (unless you love Aqua Teen Hunger Force)

Minute Duration Speed Incline
0:00-5:00 05:00 Base 0
5:00-5:30 00:30 Base 3
5:30-6:00 00:30 1 3
6:00-6:30 00:30 Base 0
6:30-7:00 00:30 Base 3
7:00-7:30 00:30 2 3
7:30-8:00 00:30 Base 0
8:00-8:30 00:30 Base 3
8:30-9:00 00:30 3 3
9:00-9:30 00:30 Base 0
9:30-10:00 00:30 4 0
10:00-11:00 01:00 Base 0
11:00-11:30 00:30 Base 6
11:30-12:00 00:30 1 6
12:00-12:30 00:30 Base 0
12:30-13:00 00:30 Base 6
13:00-13:30 00:30 2 6
13:30-14:00 00:30 Base 0
14:00-14:30 00:30 Base 6
14:30-15:00 00:30 3 6
15:00-15:30 00:30 Base 0
15:30-16:00 00:30 4 0
16:00-16:30 00:30 5 0
16:30-17:00 00:30 2 0
17:00-18:00 01:00 Base 0
18:00-20:00 02:00 Fast walk (cool down) 0

Base: Refers to your baseline running speed. This should be a level which is slightly challenging but you are comfortable to maintain a run for an extended period of time

Speed #’s: In the speed column, you will see your Base and you will see an incremental number (1, 2, 3, etc.) These numbers refer to the speed increase on top of your base. For example, if your Base is 10 then at 5:30 you would increase your base to 11.

Incline: These numbers refer to incline percentage. Where you see 3 or 6, you should increase your incline by 3% or 6%.

Helpful hints for all levels

If you are a beginner keep your incline at 0 when you increase your base speed. You can also reduce the initial 5 minute warm-up down to 2 minutes

If you are an intermediate, you can keep the incline at 3 throughout the entire program while you work into it.

Advanced? Go all out baby!

One thought on “Training Thursdays; H.I.I.T

  1. Thanks for the HIIT post. It inspired me to do a variation of your version for my morning workout. Don’t think I would have worked as hard if I stuck to my regular routine.

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